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, May 9, 2019

    Koda CrossFit



    A) Shoulder Pre-Hab (3 rounds)
    10 Shoulder Pass Throughs
    30s OH DB/KB Hold
    60m Farmer’s Carry
    10 Ring Shoulder Ts

    B) 14min AMRAP @ 75% pace
    200m Run
    10m HS Walk (or 2 wall walks)
    20 Weighted Step-Ups (50/35, open style)
    1 T2B (+1/Round)

    ***Rest 2:00
    C) Repeat WOD going BACKWARDS
    *goal is to finish under 14:00


    Koda Jacked

    A) 4×8 Push Press with 2s hold at the top (build)
    B1) 3×8-12 DB Bench Press @ 3111
    B2) 3×8-12 Wide Grip Strict Pullups
    B3) 3×8/8 Renegade Rows
    B4) 3x30s Hollow Rocks

    C) 3 rounds
    30s Row (Hard Pace) – 30s Rest
    30s Side Plank (Left) – 30s Rest
    30s Side Plank (Right) – 30s Rest