Koda CrossFit Iron View


1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK


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, November 2nd 2018

    A) EVERY 2 min for 12 min (6 sets)
    3 Back Squats @ 31X1 (65-70% 1RM)
    3 Seated Box Jumps

    1K Row
    50 Thrusters (45/35)
    30 Pullups


    Partner A Works while Partner B holds another movement. If one partner rests, the other partner must rest also- try to rest between rounds if needed! Partners switch after they complete a set of reps.
    #1: FOR TIME: 20-18-16-14-12-10-8-6-4-2 Single arm DB overhead walking lunges -Plank
    #2: FOR TIME: 5 rounds 20 ring rows – Squat hold (Perfect Position)
    #3: FOR TIME 5 rounds 40 m HEAVY sled walk – Shoulder taps (3/1/3)