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

    Tuesday 3/2/2021

    A) 10min EMOM:
    E: 5/5 Single Leg RDLs
    O: 5 Cuban Press + 5 Y-Holds
     
    B) For Time (16m CAP)
    1K/800m Row
    3/2.5K Bike
    100 Double Unders
    800m Run
     
    C) 10min EMOM
    E: 30s Hip Bridge Kick-Outs
    O: 5-10 Strict Pullups + 10 BB Curls

    Monday 3/1/2021

    A) 4×4 Bench Press (70-85%)
     
    B) 4×5 Strict Press (60-70%)
     
    C) 5 Rounds For Time (12m CAP)
    500-400-300-200-100m Row
    5-4-3-2-1 Squat Cleans
    (225/155)

    Saturday 2/27/2021

    A) 6-6-3-2 Back Squats (70-95%)
    RIGHT INTO
    8 HEAVY DB Thrusters
    Rest 3:00

    B) For Time (15min CAP)
    400m Run
    30 C2B Pullups
    400m Run
    20 Bar Muscle-Ups
    400m Run
    10 Ring Muscle-Ups

    All WOD Posts