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

    Wednesday, 7/17/19

    A1) 4×5 Wall Squats @ 3311 tempo
    A2) 4×30/30 1Arm Farmer’s Carry
    A3) 4×3-5 MU transitions
     
    B) For time (9:00 CAP)
    400m Run
    15 OHS (135/85)
    15/10 C2B Pullups
    400m Run
    15 OHS (135/85)
    15/10 Bar Muscle-Ups

    Tuesday, 7/16/19

    A) 10,8,6,4,2 Bench Press w/
    pause at the bottom
    (start at 60% and build)
     
    B) Every 4 min for 6 sets
    in 25s:
    5 Thrusters (165/110)
    ME Bar Facing Burpees

    Monday, 7/15/19

    A1) 4×6/6 Back Rack Weighted Lunges (build)
    A2) 4×6/6 Powell Raises

    4 times through (32:00)

    B1) 2min row @ 85% Pace

    *Rest/Walk 2min*

    B2) 2:00 AMRAP
    20m Front Rack DB Carry
    1 Devils Press (50/35) (+1/rnd)

    *Rest/Walk 2min*

    All WOD Posts