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, 10/10/19

    A) 15min for quality
    200m Jog
    5/5 Renegade Rows
    30m OH DB/KB Carry
    3/3 Alternating One Arm Hangs (sub 10 scap pullups)

    B) 4×3 TnG Power Snatch
    (build to a heavy, BUT CRISP)

    C) 10min Partner EMOM (alternating minutes)
    6 Burpees to 6″ + ME Cal Row

    D) Max Effort Ski/Bike Sprint
    RX: 21/15 Cals
    SC: 15/9 Cals