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 20, 2018

    Koda CrossFit


    A) EVERY 3 min for 18 min (6 sets)
    3 Push Press (Heavy BUT Crisp)
    ME Row Pace


    “Partner Volkswagen”
    42-30-18 Reps for time
    Bench Press (BW/.66 BW)
    Strict Pullups
    ***split reps however***

    Koda Jacked

    A) 7×8 Rack Pull (Elevated DL, knee height)
    B) 7×8 BB Floor Press
    C) 7×8/8 Split Stance Good Mornings
    D) 7×8/8 KB Clean and Press
    E) 7×8 SUPER Close Grip Bench (elbows IN)
    F) 7×8/8 Kneeling DB Press
    G) 7×8 Pushup + Renegade Rows

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