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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

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Bethany, OK

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Norman, OK

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Tulsa, OK

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  • Previous WOD Posts

    Monday, November 12th 2018

    CrossFit:

    LUMBERJACK 20 (40:00 CAP)
    20 Deadlifts (275180) – 400m Run
    20 KBS (70/53) – 400m Run
    20 OHS (115/75) – 400m Run
    20 Burpees – 400m Run
    20 C2B Pullups – 400m Run
    20 Box Jumps (24/20″) – 400m Run
    20 DB Squat Cleans (50/35) – 400m Run

    ***Do this solo or split the reps up with a partner***

     

    KODAFIT:

    12 Minute EMOM 1: 40 seconds Max Effort slam balls 2: 20 second L sit 3: Rest
    12 Minute EMOM 1: 40 second Max Effort Ball over shoulder 2: 40m HEAVY Farmers carry 3: Rest
    12 Minute EMOM 1: 40 Second Alternating Lateral Band Walks (2/2) 2: 30 second plank 3: Rest