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, 4/11/19

    A1) 4X 20m Bottoms-Up Waiters Walk Forward + Backwards (ea arm)
    A2) 4×5 Bent Over Cuban Presses
    A3) 4×3/3 Tall Jerks

    B) 12 min AMRAP
    Run 400m
    14 Alt Box Step Ups (50/35 open style)
    7 Muscle-Ups
    *sub burpee C2B

    Oly Class at 6PM:
    A1) 3×3 Split Jerks (building)
    A2) 3×1.1.1 Broad Jumps

    B1) 5sets (build to a heavy)
    1 Power Clean
    1 Push Press
    1 Clean
    1 Push Jerk
    B2) 5×1.1.1 Broad Jumps

    C) in 15min
    Build to a 1RM Clean and Jerk

    D) Finisher: 3 sets
    15sec Front Rack Hold
    + 10 Jerk Dips
    @ 110% of C&J 1RM