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 9, 2018

    Koda CrossFit


    A1) 4×6 Seated DB Press
    (build to a max)

    A2) 4x400m Run @ conversational Pace


    C) 2K/1600 Row
    E2MOM (including 0:00) do
    7/5/3 Burpees Over the Rower

    Koda Jacked

    A) 6×8 Front Squat
    B) 6×8 DB Hang Power Clean
    C) 6×8 Pull Ups (or Ring Rows)
    D) 6×8/8 Weighted Lunges
    E) 6×8/8 DB Rows
    F) 6×8 DB Pull Overs
    G) 6×8 BB Reverse Curls
    H) 6×8/8 DB Iso Curls

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