Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, 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

    Saturday 5/15/2021

    A): Every 90s for 6 sets
    1 Clean High Pull
    1 Tempo Power Clean
    1 Power Clean
    1.1.1 Box Jumps
     
    B): For Time (15min CAP)
    530m Run
    10 Devils Presses (35/20)
    530m Run
    30 DB Thrusters
    530m Run
    50 FR DB Lunges

    Friday 5/14/2021

    A1): 4×3 Hang High Pulls – 3 Hang
    Muscle Snatch + 3 Hang Pwr Sn
    A2): 4×10/10 Banded Rotations
    (low to high)
    A3): 4×7/7 Lateral Step-Ups
     
    B): WORK 006 – 7min AMRAP
    7 Ring MUs
    7 OHS (135/95)

    Thursday 5/13/2021

    A): 3 attempts to find 10RM
    Deadlift (TEMPO!)
     
    B): 10/10 Single Leg Deadlift
    w/ 33% of DL 10RM (TEMPO!)
     
    C): 3 sets
    60s Assault Bike for Cals
    90s Rest
    All WOD Posts