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

    Monday, September 24th 2018

    A) Back Squat 1RM

    B) ME Unbroken Strict Pullups

    C) 2K Row Time Trial

    Saturday, September 22nd

    A) 6min EMOM
    3-5 WEIGHTED Pullups

    B) Partner Chipper
    row 350/250m
    30 slam balls
    30 OH walking Lunges w/SB
    30 Burpees to 6″
    30 WBS
    30 KBS
    row 350/250m
    *partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

    Friday, September 21st

    A) 3×5 Bench Press
    *2-5# more than last week
    B) 5×3 Power Clean
    *5-10# more than last week

    C) Every min for 10min (5 rounds of each)
    EVEN: 10-15 True Pushups
    ODD: AB Sprints
    Pro: 15/10
    RX: 12/8
    Scaled: 9/6

    All WOD Posts