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, October 18, 2018

    Koda CrossFit


    A1) 4×10-15 HSPU (work skill), no rest
    A2) 4×20-30s Low Pushup Hold, no rest
    A3) 4×10 DB Z Press, Rest 2-3min


    Start Round every 4 min
    Rnd 1: Row 500/400m + 30 UB DUs
    Rnd 2: 30 Box Overs + 30 UB Dus
    Rnd 3: Run 400m + 30 UB Dus
    Rnd 4: 30 Slam Balls + 30 UB Dus

    Koda Jacked

    A) 7×8 Goblet Squat
    B) 7×8/8 KB/DB Snatch
    C) 7×8 Chin Ups (or ring rows)
    D) 7×8/8 Box Pistols
    E) 7×8 Pendlay Rows
    F) 7×8/8 DB Iso Curls
    G) 7×8 Banded Face Pulls

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