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, 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