Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

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, January 3, 2019

    Koda CrossFit

     

    WOD:

    Row 150/120m – 10 Box Step Ups – 10/10 Plank Shoulder Taps

    B) SKILLS
    3 rounds, Rest 1 min
    In 1 min: ME HS Hold right into Double Unders

    C) 6 min AMRAP
    Row 150/120m – 10 Box Overs – 10 Candle Sticks

    D) SKILLS
    3 rounds, Rest 1 min
    In 1 min: ME HS Hold right into Double Unders
    C) 6 min AMRAP
    Row 150/120m – 10 Burpee Box Overs – 10 T2B

    Koda Jacked

    A1) 4×8 Close Grip Bench (31X1)
    A2) 4×8 Chinups (20X1)

    B) 3 Sets – rest 2-3min between
    10 Back Squats (32X1)
    RIGHT INTO, 60s KB Front Rack Wall Sit

    C) Single Arm Plank Hold
    Accumulate 90s/side