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

    Monday, 11/23/20

    A) 10min EMOM:
    1 Snatch High Pull +
    1 Power Snatch

    B) “Flying Annie”
    5-4-3-2-1 Muscle-Ups
    50-40-30-20-10 Double Unders
    50-40-30-20-10 Situps

    Saturday, 11/21/20

    A) Every 90s for 6 sets
    4 Hang Cln Pulls + 4 RDLs (80%)

    Compare to 20 Jul
    B) 3 Rounds For Time
    30-20-10 T2B
    90-60-30 Double Unders

    C) 4 sets (try to go UB)
    10/10 Renegade Rows (no
    pushup)
    15 Bent over DB rows
    15 Double Hammer Curls
    2 min Rest

    Friday, 11/20/20

    A) 15min EMOM
    Min1: 3/3 Tall Jerks (switch legs)
    Min2: 5-10 Ring Pushups (2s ecc)
    Min3: 15/15 Lateral Band Walks

    B) 3min Partner AMRAP
    Row 30/20 Cals +
    ME S2OH (135/95)
    rest 1min
    C) 3min Partner AMRAP
    Row 30/20+ ME S2OH (185/125)
    rest 1min
    D) 3min Partner AMRAP
    Row 30/20+ ME S2OH (225/145)

    All WOD Posts