Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Native

Koda Norman

Norman, OK

Norman

Koda Tulsa

Tulsa, OK

Tulsa

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • 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