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

    Thursday, December 20, 2018

    Koda CrossFit


    A) Every 90s for 6 sets
    1 Power Clean + Push Jerk
    1 Squat Clean + Split Jerk


    B) 5 rounds, each for time
    15 Cal Row
    15 T2B
    15 WBS (30/20)
    *score is your SLOWEST round

    Koda Jacked

    A) 8×8 KB RDL
    B) 8×8 DB Bench Press
    C) 8×8/8 Split Squats
    D) 8×8 DB Side Delt Raises
    E) 8×8 Poor Man Glute Hams
    F) 100 Tricep Press Downs

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