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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, November 5th 2018

    A1) 5×5 Pin Pulls
    DL with bar right below knees (build to a heavy)
    A2) 5×50 Double Unders
    A3) 5×50/50m Side Shuffle

    B) 20min EMOM:
    “Min 1: 5 Burpee Pullups
    + ME Row for Cals”
    Min 2: Rest
    Min 3: 10 DB Thrusters (50/35) + ME Row for Cals
    Min 4: Rest

    KODAFIT:
    5 rounds:
    1 Minute Max Effort AB Calories
    1 Minute Max Effort Sit Ups
    1 Minute Max Effort Burpees
    1 Minute Max Effort KB Swings
    2 Minute Rest

    8 Minute AMRAP
    8 Goblet Squats
    8 Burpees
    8 Banded Mountain Climbers