Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Native

Koda Norman

Norman, OK

Norman

Koda Deer Creek

Edmond, OK

Deer Creek

Koda Tulsa

Tulsa, OK

Tulsa

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa

    • Previous WOD Posts

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    Friday, 1/25/19

    FTX WOD: 19.2

    “with a 13:00 clock”
    0:00-5:00 Find a 3RM Shoulder to Overhead (taken from the ground)
    5:00-6:00 REST
    6:00-13:00 7-minute AMRAP
    10 T2B
    30 Double Unders
    15 T2B
    60 Double Unders
    20 T2B
    90 Double Unders
    Etc….

    Sign up for the online qualifier at
    www.thefittestexperience.com

    Beginners at 8:30AM:
    Strength: 6 sets
    3 Push Jerks/Split Jerks (2 sec pause at catch)

    WOD:
    15-12-9
    DB Push Press
    Row Calories
    *4 min Cap
    Rest until 9:00 then:
    12-9-6 of:
    DB Push Press
    Row Calories
    *4 min cap

    KODAFIT:
    Partner AMRAP *Increase by 1 each round
    15 minutes
    1 Slam ball
    1 Inverted Row
    1/1 Single arm overhead walking lunge
    15 minutes
    1 AB Calorie
    1 slam ball
    1/1 Weighted box step up