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 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)