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, 2/8/19

    CrossFit:
    A) 15min EMOM
    Min 1: 5/5 Side Plank Rotations
    Min 2: 3/3 Tall Jerks
    Min 3: 30s Wall Sits

    B) 15min Partner AMRAP
    (5 rounds of each)
    *PARTNER ONE
    In 90 seconds
    50 DUs
    5 Hang 2 OH (BELOW Knee)
    (135/95)
    ME BB Burpees

    PARTNER TWO
    90s Row for Cals
    *score is team’s total cals + burpees

    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