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, 12/10/18

    CrossFit:

    A) EMOM for 12min (6 sets)
    Even: 7 RDLs (40-50% DL 1RM)
    Odd: 7 Seated DB Press (HEAVY)

    21min AMRAP
    Rest 5:00-8:00 and 13:00-16:00″
    10 Burpees
    20 WBS (20/10)
    60 Double-Unders

    KodaFit:
    20-18-16-14-12-10-8-6-4-2
    AB Calories
    Banded lateral walks (2/2)
    Single arm KB swings (each arm)
    *2 minutes rest

    2-4-6-8-10-12-14-16-18-20
    Single arm KB swings (each arm)
    Banded lateral walks (2/2)
    AB Calories