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

    Tuesday, November 13, 2018

    Koda CrossFit


    A1) 4×10-15 DB Bench
    (Have a spotter)
    A2) 4 Rounds –
    All @ conversational Pace
    15 LIGHT WBS
    10/10 1Arm KBS
    25 AbMat Situps


    B) Partner WOD – 20min AMRAP – Alternate Minutes
    30 Double Unders
    (pro: unbroken)
    ME Cal Row in time remaining

    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) 8×8 Skull Crushers

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