Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Oklahoma City, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
  • Workout of the Day

    Tuesday, 1/22/19

    A) 5 rounds (8:00 CAP)
    Max Effort UB Strict Pullups (scale to 10+ on round 1)
    Row 200/160m
    *score is total pullups

    B) 3 rounds, each for time
    100 Double Unders
    30 KBS (53/35)
    20 HSPUs
    REST 1:00 between rounds

    *score is your slowest round

     

    Beginners at 6PM:

    Skill: DB Snatch Work
    Strength:
    Strength: Build to heavy:
    3 High Hang Power Snatch w/ 2 sec pause at catch

    Partner WOD: “You-Go-I-Go”
    7 Minute AMRAP @ 75% effort
    8 BW Walking Lunges (4/4) or 8 Air Squats
    8 Alternating DB Snatches (4/4)
    8 Abmat Situp
    Rest 2 Min
    7 Min AMRAP (Try to beat score)

    Monday, 1/21/19

    CrossFit:

    A) 15min EMOM (5 rounds)
    Min1: 5/5 KB Snatch
    Min 2: 10 HEAVY WBS
    Min 3: 50 Double Unders

    B) 3 rounds (start every 6:00)
    In 1:15 do:
    7 Hang Power Cleans
    5 Front Squats
    3 S2OH
    PLUS Max Assault Bike Cals

    Pro: 185/125
    RX: 135/95
    SC: 95/65

     

    Beginners at 8:30AM & 6PM:

    Strength: 5 sets:
    A1) 3 Back Squats @ (3/3/X/1) Tempo, rest 15 sec
    A2) 30 Sec Goblet Squat Hold against wall (mobility work)
    rest 2-3 min
    WOD: 6 Rounds (3 each)

    Odd: 30 sec: 10 Heavy KBS + ME Burpees
    Even: 30 sec AB Sprint
    ALL OUT

    Saturday, 1/19/19

    CroossFit

    A) 6,5,4,3,2,1 Deadlift
    Build but reps only count if you are able to maintain COMPLETE eccentric control

    Partner WOD – 4 rounds each
    Alternating Rounds
    Row 250/200m
    (Partner Holds Slam Ball in Font Rack)
    20 slam balls
    (partner holds plank)

    All WOD Posts