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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, 1/21/19

    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