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, November 15, 2018

    Koda CrossFit


    A) 3X5-10 Kip/Butterfly pull-ups on chin height bar (working form)
    B) 3X5-10 “no-rep” pull-ups
    C) 3X5-10 Pull-ups
    D) 3X5-10 C2B


    First Timer’s Sled WOD
    (6:00 CAP)
    Sled Pull 40m (115/70)
    21 Burpees
    Sled Drag (facing backwards)
    15 Burpees
    Sled Pull
    9 burpees
    Sled Drag

    Koda Jacked

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

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