Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Iron View
  • Previous WOD Posts

    Saturday, November 17, 2018

    Koda CrossFit


    A1) 4X6 Push Press, rest 10s
    A2) 4X6-12 True Pushups, rest 10s
    A3) 4X12 Tricep Press Downs, rest 2-3m


    B) Partner WOD (follow the leader)
    row 350/250m
    30 OH walking Lunges w/WB
    30 Burpees to 6″
    30 WBS
    30 American KBS
    row 350/250m

    *partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

    Koda Jacked

    A) 8×8 Deadlift
    B) 8×8 Bench Press
    C) 8×8/8 Alt DB Overhead Press
    D) 8×8 Good Mornings
    E) 8×8 DB Floor Press
    F) 8×8 Seated Rear Delt Flys

    ***Use a 3s sec eccentric phase on all lifts
    ***start light and rest just long enough for your partner to go (approx 30s)