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, 3/21/20

    A) EMOM for 6 sets
    5-10 C2B Pullups +
    5s Chinup Hold

    3 round Partner WOD (18:00)
    30s Row P1 (P2 Planks)
    30s Row P2 (P1 Planks)
    30s Row P1 (P2 Wall Sits)
    30s Row P2 (P1 Wall Sits)
    30s Row P1 (P2 KB FR Hold)
    (53s/35s)
    30s Row P2 (P1 Goblet Hold)
    ***Rest/Walk 3:00***

    Friday, 3/20/20

    A1) 5×8 Seated DB Press
    A2) 5×3/3 SL KB Deadlift
    (3331 Tempo)

    B) Team Conga Line
    20 Burpee Box Overs
    30 WBS (30/20)
    20 Ring Dips (MU Height)

    Thursday, 3/19/20

    A) EMOM for 8 sets
    1 Sn High Pull + 1 Power Snatch
    (75-85% 3RM)
    plus 3 Box Jumps (step down)

    B) AMRAP in 18:00
    1 Strict Pullup (+ 1 rep/round)
    Run 200m

    All WOD Posts