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, October 23, 2018

    Koda CrossFit


    A1) 4×8 DB Bench
    (Have a spotter)
    A2) 4×2:00 Shuttle Run @ conversational Pace


    A) Run 800m (or 530)
    B @ 5:OO) 3 min to get 40 Burpees + 40 WBS (broken up however)
    C @10:00) Row 800m/600m
    D @ 15:00) 3 min to get 40 Slam Balls + 100 Double Unders (broken up however)

    Koda Jacked

    A) 8×8 Strait Leg RDL
    B) 8×8 DB Bench
    C) 8×8/8 Split Squats (Rear Foot Elevated)
    D) 8×8 Strict Press
    E) 8×8 Poor Man Glute Hams
    F) 8×8 Delt Raises

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