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 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)