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Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • 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