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

    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