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, 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)