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

    Tuesday, 1/15/19

    CrossFit
    A) 15min EMOM
    Min1: 5-10 Strict Ring Dips
    Min2: 30s Boat Hold
    Min3: 30s Assault Bike @ 80%

    B) 4 person Team WOD
    4 Rounds Each
    30m Sled Drag (backwards)
    10 Burpees
    30m Sled Pull (forwards)

    Beginner’s Class at 6:00pm
    Strength:
    A) 4 x 4 Strict Press
    B) 4 x 4 Push Press

    Workout:
    12 min EMOM
    Minute 1: 30 Sec AB Sprint
    Minute 2: 30 sec Plank Hold
    Minute 3: 30 Sec Row
    Minute 4: 10 Tough Ring Rows
    *1 30s AB Sprint each person from 13-16th minute