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, 12/21/18

    CrossFit:

    A) 5×5 Deadlifts
    *Heavy but CRISP

    B) “Volkswagen” 21-15-9
    Bench Press (Bodyweight/ 66% BW)
    Strict Pullups

    KODAFIT:
    30 Min AMRAP
    *Increase by 1 each round, pick up where you left off
    0-8 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank

    10-16 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank

    18- 23 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank

    25-30 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank