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

    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)