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

    Wednesday 12/1/2021

    A1: 4×10/10 Single Leg Deadlift
    A2: 4x 50/50m HEAVY OH
    DB Carry
    A3: 4×5 Banded T-Y-Is
     
    B: Every 4min for 4 sets
    ME Assault Bike Sprint
    (30,25,20,15s)
     
    During rest complete:
    3-5 Strict Ring Inversions (or
    Spotted Strict K2E) with 2s
    eccentric lowering

    Tuesday 11/30/2021

    A: 5 Rounds (90s ON, 90s OFF)
    8 Burpee Box Overs (24/20)
    ME Cal Row
     
    B: 3 sets
    5-10 Strict HSPUs
    10-15 True Pushups
    15-20 Tricep Press Downs
    Rest 3 min
     
    C: 5 Rounds (90s ON, 90s OFF)
    22/15 Cal Assault Bike
    ME Double-Unders

    Monday 11/28/2021

    A1: 14-12-10 Back Squat @ (55-65%) 2011 Tempo
    A2: 3x 8-16 Strict Pullups + 15 BB Curls
     
    B: 10 Rounds for Time
    10-1 T2B
    1-10 Thrusters (95/65)
    All WOD Posts