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 29, 2018

    Koda CrossFit


    A) 10 rounds for time
    10! Strict Chinups
    200m Jog
    (conversational pace)


    B) 2K/1600m Row For Time
    Every 2 min, including 0:00
    do 3 DB man-makers (50/35)

    (pushup, row/row, clean, thruster)

    Koda Jacked

    A) 8×8 DB Incline Bench Press
    B) 8×8 Sumo Stance Good Mornings
    C) 8×8 DB Arnold Press
    D) 8×8 HEAVY Glute Bridges
    E) 8×8 DB Front Raises
    F) Skull Crushers – 75 Reps in as few sets as possible

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