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, 2/21/19

    CrossFit:

    A) 20 Min EMOM
    Min 1: Easy Single Unders
    Min 2: 20m HS Walk
    (sub 3 wall walks)
    Min 3: Assault Bike @ 65%
    Min 4: 20s/20s Side Planks
    Min 5: 30m/30m KB Mixed Grip Carry (FC + Front Rack)

    B) 14min Partner AMRAP
    1:00 Row for Meters
    1:00 Rest
    *During Rest: 1 Strict Press
    *ONE attempt ONLY
    *Score = total meters rowed
    plus total weight pressed

    Beginners at 6PM:

    Strength Retest:
    Find 4RM Back Squat

    Tester WOD #1:
    12 Min AMRAP:
    12 Heavy KBS
    12 Air Squats
    12 Sit Ups
    12 Box Step Ups