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 4, 2018

    Koda CrossFit


    A1) 4×10-15 T2B (work skill)
    A2) 4×10-20s L-Sit
    A3) 4x 10 Hollow Rocks
    Rest 3min between sets


    B) 5 rounds for time
    15/12 Cal Row
    20/20m 1Arm OH Weighted Lunges
    Pro: 70/50
    Rx: 50/35
    Sc: 35/20

    Koda Jacked

    A) 5×8 Back Squat
    B) 5×8 Hang Power Clean
    C) 5×8 Chin Ups (or Ring Rows)
    D) 5×8 Seated KB Leg Extensions
    E) 5×8 Chest Supported DB Rows
    F) 5×8/8 DB Step Ups
    G) 5×8 BB Bicep Curls
    H) 5×8 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)