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, November 2nd 2018

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

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

    KODAFIT:

    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)