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, 9/3/20

    A) Shoulder Work (3 rounds)
    10 Shoulder Pass Throughs
    10/10 DB External Rotations

    B) Shoulder Work (3 rounds)
    10 Ring Shoulder Ts
    30s Snatch Grip OH March

    C) 30min AMRAP
    250/200m Row
    20m Bear Crawl (or 10m HS
    Walk)
    5 DB Step-Ups (50/35) (+5/rnd)