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 6, 2018

    Koda CrossFit


    A) Every 90s for 6 sets
    1.1.1 Power Snatch + OHS
    ***Tempo 1st Pull


    B) For time (7:00 CAP)
    PRO: 30 Ring Muscle-Ups
    RX: 30 Bar Muscle-Ups
    Scaled: 30 Burpee C2B Pullups

    Koda Jacked

    A) 8×8 Front Squat
    B) 8×8 Pull Ups (or Ring Rows)
    C) 8×8/8 Weighted Lunges
    D) 8×8 DB Pull Overs
    E) 8×8 BB Reverse Curls
    F) 100 Ring Rows

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