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, 2/7/19

    CrossFit:
    A1) 10-8-6-4-2 Bench Press
    A2) 5×10 “Floorless” KB/DB Deadlift

    B) 3 ROUNDS
    In 1:30
    10 Alt DB Snatches (70/50)
    15 WBS (30/20)
    Plus ME Assault Bike Cals
    “Rest 4:30 Between Rounds

    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