Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

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

    Monday, 1/14/19

    CrossFit

    Strength
    A1) 5×5 Strict Press (build)
    A2) 5×3 Front Squat (build)

    Resolutions Test
    500/400m Row
    40 Goblet Squats
    (RX 70/53, SC: 53/35)
    30 C2B
    (sc: Ring Rows)
    20 Strict HSPUs
    (sc: HR Pushups)
    30 T2B
    (sc: candlesticks)
    40 Russian KBS
    (RX 70/53, SC: 53/35)
    500/400m Row

    Beginner’s Class 8:30am and 6:00pm
    Air Squat Form Work
    Strength:
    A) 5 x 5 Back Squats @ (3/1/X/1)
    B) Build to a heavy/controlled 5 Rep Back Squat (perfect form)
    *Log heaviest weight

    Tester WOD #1:

    Resolutions Test

    400/300m Row

    40 Goblet Squats

    (RX 53/35#, SC: 35/26#)
    30 Ring Rows
    20 HR Pushups
    30 Abmat Situps
    40 Russian KBS
    400/300m Row