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, 2/1/19

    Friday, 2/1/19
    CrossFit:
    5 Rounds for Time (20:00 CAP)
    500m ROW
    10 Hang Power Cleans
    RX: 155/105 SC: 115/75
    20 WBS (20/14, 10’/9′)

    KODAFIT: Happy Birthday Kaylie!
    HAPPY BIRTHDAY TO YOU
    Your BIRTHDATE is your workout!
    MM/DD/YEAR Everyone should have EIGHT movements!!!!
    3 ROUNDS!
    0 = 200 m. RUN
    1 = 200 m. ROW
    2 = 20 Slam balls
    3 = 15 KB Swings
    4 = 1 Min. Wall Sit
    5 = 10 Burpee Box Jumps
    6 = 12 Pull ups
    7 = 16 DB Thrusters
    8 = 12 Burpee broad jumps
    9 = 30 Double under OR 60 Single Under

     

    Beginners at 8:30AM:
    Partner WOD:
    A) 5 Min AMRAP @ 50% effort:
    5 Burpees
    10 WBS (Very Light)
    10 Russian Twists w WB
    *Alternate Movements

    B) Strength: Every 90 Sec for 8 Sets:
    3 Power Cleans + 3 Front Squats
    *Build as you go
    C) Repeat AMRAP @ 75%
    rest 2 min
    D) Repeat AMRAP @ 100%
    *Try to increase rounds as a team