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, 12/14/19

    A) 4 Sets
    ME Bench Press in 20s @ 60%
    30m Odd Object FR Carry
    20 Banded Press Downs
    Rest 2-3min

    B) Partner WOD:
    “You go/I go”
    50 WBS + 20 Step Ups
    30 Burpees + 20 Step Ups
    Row 500/400m + 20 Step Ups
    150 DUs + 20 Step Ups

    Friday, 12/13/19

    A1) 4×5 Deadlifts @ 3131
    A2) 4×20/20m Contralatteral
    Carry

    A) For Time
    10-9-8-7-6-5-4-3-2-1 AB Cals
    20-18-16-14-12-10-8-6-4-2
    Inverted Rows
    20-18-16-14-12-10-8-6-4-2
    AbMat Situps

    Thursday, 12/12/19

    A) 15 min AMRAP @ smooth
    pace
    50 Single Unders
    15 Air Squats
    3-6-9-12 etc T2B

    B) 15 min AMRAP @ hard
    pace
    50 Double Unders
    15 WBS (20/14)
    1-2-3-4 etc Bar Muscle-ups

    All WOD Posts