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, October 18th 2018

    A1) 4×10-15 HSPU (work skill), no rest
    A2) 4×20-30s Low Pushup Hold, no rest
    A3) 4×10 DB Z Press, Rest 2-3min

    Start Round every 4 min
    Rnd 1: Row 500/400m + 30 UB DUs
    Rnd 2: 30 Box Overs + 30 UB Dus
    Rnd 3: Run 400m + 30 UB Dus
    Rnd 4: 30 Slam Balls + 30 UB Dus