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 29th 2018

    A1) 4×5/5 Weighted Lunges (back rack) , rest 5s
    “A2) 4×5 Front Squats
    rest 5s”
    “A3) 4×5 Back Squats
    Rest 2-3min”
    ***start with 50% of FS 1RM and increase if solid

    B) For time
    30 Ring Dips
    50 Burpees to plate

     

    KODAFIT:

    10 Minute AMRAP 10 sit ups 20 m bear crawl sprint 10 renegade rows
    3 minutes rest
    15 Minute AMRAP 10 sit ups 10 DB Squats 10 DB S2OH
    5 minutes rest
    3 rounds for time 20 sit ups 15 squat jumps 10 hand release push ups