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, October 13, 2018

    Koda CrossFit


    A) 6min partner AMRAP
    Run 200m while partner Holds plank (front or side)

    B) Every min for 10 sets
    3 Bench Press @ 30X1 Tempo (65% 1RM)


    C) Partner Chipper
    100 Slam Balls
    75 Candle Sticks (Pro: GHD Situps
    50 DB Man-Makers
    (pushup, row/row, clean, thruster)
    ***split reps, only 1 partner working at a time

    Koda Jacked

    A) 6×8 OH Squat (assuming good mobility)
    B) 6×8 DB Power Clean
    C) 6×8 Wide Grip Pull Ups (or Ring Rows)
    D) 6×8/8 Front Rack Lunges
    E) 6×8 Band Resisted Inverted Rows
    F) 6×8 Banded Straight Arm Press Down
    G) 6×8/8 Alt DB Hammer Curl
    H) 6×8/8 DB Zottman Curls

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