Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Native

Koda Norman

Norman, OK

Norman

Koda Deer Creek

Edmond, OK

Deer Creek

Koda Tulsa

Tulsa, OK

Tulsa

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa

    • A: Every 90s for 7 sets
    3 Push Press
    (start at 65% 1RM)
     
    B: Partner WOD – 5 Rounds
    200m Run (both)
    *10/10 DB Thrusters (60/40)
     
    *1 Partner Works at a time
    A: 12min Partner AMRAP
    (Alternating Rounds)
    15/10 Cal AB
    1 Muscle-Up (+1/rnd)
     
    B: 12min Partner AMRAP
    continue where you left off w/
    Part A… But do STRICT PULLUPS
    instead of RMUs
     
    C: Tabata ABS
    A: Every 90s for 7 sets
    3 Low Hang Power Cleans
    (start at 65% 1RM)
     
    B: 10 Rounds (10:00 CAP)
    10! T2B
    30 UNBROKEN Double-Unders
    A: 5 times through
    8 KB Snatch + 30m OH Carry (L)
    8 KB Snatch + 30m OH Carry (R.)
    5/5 KB Lateral Step Ups
     
     
    B: 16min Partner EMOM
    (Alternating Minutes)
    1 Burpee to 6″ (+1/rnd)
    ME Cal Row
     
    *score is total team cals
    A1: 5-4-3-2-1 Front Squat
    A2: 5×10 Banded Face Pulls
     
    B: Every 3 min for 5 sets
    ME Assault Bike Cals in 15s
    RIGHT INTO 5-10 C2B
    A1: 5-4-3-2-1 Strict Press
    A2: 5×15/15 Lat Band Walks
     
    B: For Time (9:00 CAP)
    15 Deadlifts (225/145)
    15 Strict HSPUs
    15 Deadlifts
    30 HSPUs
    15 Deadlifts
    45 Pushups
    ”KODA 2022 REVOLUTION”
    20 movements, 22 reps of each
    (1) WBS (20/14)
    (2) Pullups
    (3) Box Jumps (20”)
    (4) Toes Through Rings
    (5) Thrusters (95/65)
    (6) HR Push-ups
    (7) Power Cleans (95/65)
    (8) Elevated Ring Rows
    (9) Burpees
    (10) Ring Dips
    (11) Front Rack Lunges (95/65)
    (12) Slam Balls (30/20)
    (13) Double Unders
    (14) Push Press (95/65)
    (15) Calorie Row
    (16) Alt DB Snatches (50/35)
    (17) Good Mornings (95/65)
    (18) Pike-Ups on Rower
    (19) Calorie Assault Bike
    (20) Devil’s Presses (35/20)

    A: 15min EMOM (Skill Focus!)

    Min 1: 5/5 Lateral Ski Jumps
    Min 2: 1.1.1 Hips to Bar (or 10-15 straight arm pull downs)
    Min 3: 5 Hollow Body Ring Transitions (or 5-10 GHD sit-ups)

    B: 5 Times Through
    60s DB Step Ups (50/35)
    60s Rest
    60s Burpee Muscle-Ups
    60s Rest

    A1)6×4 Bench Press (20X1 Tempo)

    A2)6×4 Nordic Hamstring Curls

    B)10min AMRAP
    250/200m Row
    10m HS Walk (+10m/round)
    Scaled : Sub 2 Wall Walks, adding 2/round

    A: 15min EMOM
    Min 1: 5/5 1Arm DB High Pull
    Min 2: 5 Jefferson Curls
    Min 3: 5/5 Box Pistols
     
    B: 2K Row Time Trial
     
    C: 400m Farmer’s Carry
    *Goal is UNBROKEN