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
  • Previous WOD Posts

    Friday, 1/18/19

    CrossFit
    A) Every 90s for 7 sets
    1 Power Snatch
    1 OHS
    1 Squat Snatch
    *** Start at 50% Build if CRISP
     
    12-9-6-3-6-9-12 For Time
    DB Squats (50/35)
    Pullups
     
    KodaFit
    12 Minute EMOM
    1: HEAVY sled Pull (Max distance in 60 seconds)
    2: HEAVY sled Drag (Max distance in 60 seconds
    3: 10 Burpees
     
    4 Minutes Rest
     
    12 Minute EMOM
    1: 50 m Sled Pull Run
    2: 30 second squat hold
    3: 50 m Sled Pull Run
    4 Minutes Rest
     
    12 Minute EMOM
    1: 50 m Sled Drag
    2: 50 m Bear Crawl
    3: 10 Hand Release Push Ups
     
    Beginner’s Class at 8:30am
    Deadlift Form Work
    Strength:
    A) 4 x 3 Deadlifts @ (X/1/2/0)
    B) Build to heavy 3 Rep Deadlift (perfect form)
    *log heaviest weight
     
    Tester WOD #2:
    5 Min AMRAP:
    15/10 Cal Row
    10 Burpees over rower
    *Log total reps