Koda CrossFit Iron View


1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK


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, 1/28/19

    Monday 1/28/19
    A) 12min EMOM (4 rounds)
    Min1: 5/5 KB Snatch
    Min 2: 10 Rower Pike-Ups
    Min 3: 5 Seated Box Jumps

    B) FTX 19.1 (5:00 CAP)
    25 Front Squats
    (taken from the ground)
    25 BB Burpees
    AMRAP Front Squats with time remaining
    RX: 185/125
    SC: 115/75

    Beginners at 8:30AM & 6PM:
    Slam Ball Skill work
    Jump Rope Skill Work

    Strength: 5 Sets Each
    A1) 5 TnG Deadlifts (perfect position)
    rest 10 sec
    A2) 10 Hip Bridges (5/5) Single or Double leg
    rest 2min
    *Sub KBS for Hip Bridges as needed

    12min Amrap (Follow-The-Leader)
    10 Slam Balls
    10 Ring Rows
    30 Jump Rope Singles
    *P1 does SB, P2 does SB, P1 does RR… etc