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, October 1st 2018

    A1) 10! Sumo Deadlift (build to a heavy)
    A2) 10x Row 250/200m @ conversational Pace
    (20:00 CAP)

    B) 4 round Partner WOD
    400m Run with Ball
    50 Partner WBS
    20 Syncronized Pushups + Clap

    KODAFIT:

    Monday 10/1
    12 min EMOM
    1: 250 m Row
    2: 20 weighted step ups
    3: Russian KB swings
    For Time:
    1000 m row buy in
    50 wall balls (14/20)
    40 burpees
    30 box jumps
    20 slam balls
    10 pull ups
    1000 m row cash out