Koda CrossFit Iron View


740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK


Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • 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)