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

    Thursday, 8/22/19

    A1) 5×3 Hang Power Cleans
    no rest
    A2) 5×3 High Box Jumps
    no rest
    A2) 5×3 High Vertical Jumps
    rest 2-3min

    B) Partner WOD – 5 Rounds
    “Conga Line Style”
    300/250m Row
    100m Farmer’s Carry
    (70/44)

    Wednesday, 8/21/19

    A) 3 Sets
    10 Bench Press (HEAVY)
    10 Seated DB Press
    15 Banded Tricep Press Downs
    Rest 3:00

    B) CHIPPER (20:00 CAP)
    800m Run
    50 WBS (20/14)
    75 KBS (53/35)
    100 AbMat Situps
    800m Run
    *split reps up however, Murph style

    Tuesday, 8/20/19

    A) 12min EMOM
    Min1: 5 Hang DB Snatch +
    20m Waiter’s Walk (L)
    Min2: 5 Hang DB Snatch +
    20m Waiter’s Walk (R)
    Min3: 30s Deadbug

    B) 3 Rounds (24:00)
    AB 30s @ 80%+ pace
    3:30 Rest
    ME Burpee Bar Muscle-Ups
    in 30s
    3:30 Rest

    All WOD Posts