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

    Tuesday, November 27, 2018

    Koda CrossFit



    A1) 5×10-15 DB Bench Press

    A2) 5×10/10 Single Arm Rows



    Every 3 mins for 5 rounds

    AB Sprint + 10 Burpees to Plate


    Pro: 15/10cals

    RX: 12/8cals

    Sc: 9/6cals


    Koda Jacked

    A) 8×8 Rack Pull (Elevated DL, knee height)
    B) 8×8 BB Floor Press
    C) 8×8 Good Mornings
    D) 8×8 SUPER Close Grip Bench (elbows IN)
    E) 8×8/8 Kneeling DB Press
    F) Pushups – 75 Reps in as few sets as possible

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