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, 2/14/19

    CrossFit:
    A1) 5×1 Bench Press with Pause
    A2) 5×5/5 Powell Raise
    A3) 5x 5/5 Lateral Step Ups

    B) Partner AMRAP in 8:00
    250 Double Unders
    50 BB Burpees
    ME Power Cleans
    ***Split Reps However

    RX:225/145
    INT: 185/125
    SC: 135/95

    Beginners at 6PM:
    Learn T2B/TTR
    4 Sets Each:
    A1) 10 DB Lunges or step ups(5/5), rest 10sec
    A2) 5-10 T2B or Toes Through Rings
    Rest 1 min between each set

    Partner WOD 17 Min:
    B) 7 min Partner AMRAP @ 75% Effort (Alternating Movements)
    Row 10 Cals – 10 Alt DB Snatches – 10 Walking Lunges or Step Ups
    rest 3 min
    C) 7 min Partner AMRAP @ 100% (Same as above)
    *Try to beat score