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, 1/21/19

    CrossFit:

    A) 15min EMOM (5 rounds)
    Min1: 5/5 KB Snatch
    Min 2: 10 HEAVY WBS
    Min 3: 50 Double Unders

    B) 3 rounds (start every 6:00)
    In 1:15 do:
    7 Hang Power Cleans
    5 Front Squats
    3 S2OH
    PLUS Max Assault Bike Cals

    Pro: 185/125
    RX: 135/95
    SC: 95/65

     

    Beginners at 8:30AM & 6PM:

    Strength: 5 sets:
    A1) 3 Back Squats @ (3/3/X/1) Tempo, rest 15 sec
    A2) 30 Sec Goblet Squat Hold against wall (mobility work)
    rest 2-3 min
    WOD: 6 Rounds (3 each)

    Odd: 30 sec: 10 Heavy KBS + ME Burpees
    Even: 30 sec AB Sprint
    ALL OUT