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, 5/2/19

    A) 15min EMOM
    (5 rounds of each)
    Min 1: ME Handstand “Clip Taps” in 30s
    Min 2: 20 Band Pull Aparts
    Min 3: 10/10 Lateral Band Walks
    4 rounds
    30s Side Plank (L) +
    30s Ring Rows
    2:00 walk/rest
    4 rounds
    30s Side Plank (R) +
    30s Goblet Hold (70/53)
    2:00 walk/rest
    4 rounds
    30s Plank +
    30s Double Unders

    A1) 5 sets
    1.1 Power Clean
    *build to a heavy
    A2) 5xMax AB RPMs
    B) 4×2 Push Jerks
    1 second hold at the CATCH
    *build to a heavy

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

    D) 3×3 Clean High Pulls
    65-75% 1RM