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, 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)