Koda CrossFit Iron View


1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK


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

    Thursday, 3/21/19

    A1) 5X 10 DB Bench Press
    A2) 5X 10 Bent Over DB Rows

    B1) 5X 20-30s L-Sit Hold
    B2) 5X 5-10 Poor Man Glute Hams

    C) 2 round Partner WOD
    530m Run (both partners)
    15 Synchronized Devils Presses (35/20)

    D)50 Band Assisted Pushups
    *goal is unbroken*

    Wednesday, 3/20/19

    A1) 4X 5/5 One Arm DB Rows
    A2) 4X 5/5 Lateral Step Ups
    A3) 4X 30s HS Hold

    Partner WOD – 5 Rounds Each – Alternating Rounds
    6 TnG Power Cleans (165/110)
    Run 100m Holding Ball
    12 WBS

    Tuesday, 3/19/19

    A1) 5 X 5 Thrusters @ 31X1 Tempo

    A2) 5 X 5-10 C2B Pullups
    ***skill work***”

    B) 4 rounds- each for time
    350/300m Row
    16 DB Push Press (50/35)
    16 DB Squats

    All WOD Posts