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, 9/26/20

    A) 15min Skill EMOM
    Min1: 3 Snatch Balance + 3
    High Hang Power Snatch
    Min2: 3 Wall Walks (or 10m HS
    Walk)
    Min3: 12/12 DB Rows (HEAVY)

    B) For Time
    Run 800m (race pace)
    Row 2K/1600m
    Run 800m (race pace)
    AB 5/4K
    Run 800m (race pace)

    Friday, 9/25/20

    A1) 5.3.1.5.3.1 Bench Press
    A2) 6×20-30s Boat Hold Flutter
    Kicks

    B) 5 Min AMRAP
    (5-10-15-20…. reps of)
    WBS (30/20)
    T2B

    FINISHER (5:00 CAP)
    50 Strict Dips
    RX=Rings at MU height

    Thursday, 9/24/20

    A1) 4×8-12 Poor Man Glute
    Hams
    A2) 4×20-30s Partner Chinese
    Planks
    A3) 4x50m Plate Pinch Carry

    B) 16min EMOM – 4 Rounds
    Min1: 15/10 Cal Bike + ME
    Alt DB Snatch (60/40)
    Min2: Rest
    Min3: 15/10 Cal Row + ME
    Box Jumps (Step Down)(24/20)
    Min4: Rest

    All WOD Posts