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 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)