Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • 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