Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • 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)