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, October 30, 2018

    Koda CrossFit


    A1) 10! Seated DB Press (build to a heavy)
    A2) 10x Row 150/120m @ conversational Pace


    B) 4 rounds
    30s Alt DB Snatches
    30s Pushups
    30s Air Squats
    30s Boat Hold
    2 min rest


    Koda Jacked

    A) 8×8 Front Squat
    B) 8×8 Pull Ups (or Ring Rows)
    C) 8×8/8 Weighted Lunges
    D) 8×8/8 DB Rows
    E) 8×8 DB Pull Overs
    F) 8×8 BB Reverse Curls

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