Koda CrossFit Iron View


1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK


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

    Thursday, 1/23/20

    A) EMOM for 10:00
    EVEN SETS: 10-8-6-4-2 reps of
    PRO: Weighted Pullup
    (if you got ALL sets last week
    go up 2.5-5#)
    RX: Strict Pullups
    SC: Ring Rows + BB Curls
    ODD: 10-20s L-Sit Hold

    B) AMRAP in 12min
    20 DB Squats (50/35)
    20 Pushups
    50m Farmer’s Carry

    Wednesday, 1/22/20

    A) Every 90s for 6 sets
    1.1.1 Pausing Power Snatch
    (pause 1s above knee & the
    receiving position)

    Partner WOD (follow the leader)
    30/24 Cal Row
    30 slam balls (50/35)
    30 FR Walking Lunges (w/SB)
    30 Burpees
    30 WBS
    30/24 Cal Row

    Tuesday, 1/21/20

    A) 3 Attempts to find Bench
    Press 5RM

    B) 5 Rounds (12:00 CAP)
    10-20-30-40-50 UB DUs
    50-40-30-20-10 AbMat Situps
    Goblet Carry 30m (70/44)

    All WOD Posts