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 25, 2018

    Koda CrossFit


    A) 10min EMOM
    1 Snatch Bal +
    1 OHS @ 5/5/1/1 Tempo


    B) 20min AMRAP
    200m Run
    5/3 Muscle-Ups
    10/10 1Arm KBS
    20 AbMat Situps

    Koda Jacked

    A) 8×8 Back Squat
    B) 8×8 Hang Power Clean
    C) 8×8 Chin Ups (or Ring Rows)
    D) 8×8 Chest Supported DB Rows
    E) 8×8/8 DB Step Ups
    F) 8×8 KB High Pulls

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