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

    Thursday, 1/31/19

    Thursday, 1/31/19
    A) 15min AMRAP @ conversational pace
    10/10 Lateral Band Walks, 10 Band Pull-Aparts, 200m Jog
    10 Ring Rows, 10 Pushups, 10 KBS, 10 Goblet Squats
    B) 5 X 3 Power Cleans + 3 Front Squats + 3 Push Jerks

    C) 4 rounds, rest 1 min between rounds
    30s Slam Balls
    15s Mountain Climbers
    15s Burpees
    D) Max Effort AB Sprint –
    Pro: 25/17 Cals
    RX: 20/13 Cals
    SC: 15/9 Cals

    Beginners at 6PM:
    Partner WOD:
    A) 5 Min AMRAP @ 50% effort:
    5 Burpees
    10 WBS (Very Light)
    10 Russian Twists w WB
    *Alternate Movements

    B) Strength: Every 90 Sec for 8 Sets:
    3 Power Cleans + 3 Front Squats
    *Build as you go
    C) Repeat AMRAP @ 75%
    rest 2 min
    D) Repeat AMRAP @ 100%
    *Try to increase rounds as a team