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, 7/6/20

    A1) 5×1.1.1 Deadlifts w/5s
    eccentric lower
    A2) 5×10 Banded Face Pulls

    B) 2 Rounds (15:00 CAP)
    500m Row
    30 T2B
    400m Run
    30 C2B Pullups

    Saturday, 7/4/20

    Indepenence Day 7/4/1776

    7 Rounds for time
    4 Cleans (225/145)
    17 Pushups

    THEN, 76 WBS (20/14)(10/9′)
    THEN, 224 Double Unders

    RX: Solo
    Scaled: 2 Person Team, Split
    Reps However

    Friday, 7/3/20

    A) EMOM for 12min
    E: 5-10 HSPUs
    (skill focused)
    O: 5-10 Strict Pullups
    (strength focused)

    B) 5 rounds for time
    500-400-300-200-100m Row
    100m Farmer’s Carry (50/35)

    All WOD Posts