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 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)