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, 11/19/18

    CrossFit:
    A1) 5×5 Front Squats (build)
    A2) 5×5-10 Strict Pullups

    Every 2 min for 6 sets
    5 Power Cleans
    5 BB Burpees
    GO FAST!!!

    KodaFit:
    21-15-9
    Pull ups
    Man Makers
    WBS (14/20)
    200 meter run after each round

    12 minute EMOM
    1: 20m sled pull/20m sled drag
    2: 40 second max Cal AB
    3: Rest

    Thanksgiving Week Schedule:
    Monday & Tuesday 11/19-11/20: Normal Schedule
    Wednesday 11/21: No 7PM KodaFit
    Thursday 11/22: No Class! Happy Thanksgiving!
    Friday 11/23: 9AM CrossFit
    Saturday 11/24: 9AM CrossFit

    Saturday, November 17th 2018

    A1) 4X6 Push Press, rest 10s
    A2) 4X6-12 True Pushups, rest 10s
    A3) 4X12 Tricep Press Downs, rest 2-3m

    B) Partner WOD (follow the leader)
    row 350/250m
    30 OH walking Lunges w/WB
    30 Burpees to 6″
    30 WBS
    30 American 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, November 16th 2018

    CrossFit:

    A) 6min EMOM
    2 Clean Deadlifts
    2 High Hang Power Cleans
    2 Front Squats

    B) Every 90s for 5 sets
    1.1.1 Squat Cleans (build)

    C) Chipper
    50/40 Cal Row
    50 T2B
    200m Farmer’s Carry (55/35)

    KODAFIT:
    4 Rounds
    15 AB Calories
    20 Box Jumps
    10 AB Calories
    10 Box Jumps

    4 Rounds
    15 DB Thrusters
    20 Sit Ups
    10 DB Thrusters
    10 Sit Ups

    All WOD Posts