Koda CrossFit Iron View


1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK


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, 4/25/19

    A1) 4×3 OHS (3s hold at the bottom)
    A2) 4×10 Banded Face Pulls
    B1) 4×3 Snatch Balances (3s hold at the bottom)
    B2) 4×5/5 Side Plank DB Rotations

    5 rounds, each for time
    (20:00 CAP)
    8 Hang Power Snatches- Below Knee (115/80)
    Run 400m
    5/3 Ring MUs ***
    ***or 5 burpee C2B

    Oly Class @ 6PM:

    A1) 4 sets
    1.1.1 Power Clean
    *build to a heavy
    A2) 4×8 Banded KBS

    B) 3×3 Push Jerks
    2 second hold at the CATCH
    *build to a heavy

    C) in 15min
    Build to a HEAVY C&J

    D) 3×3 Clean High Pulls
    60-70% 1RM