Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Tulsa
  • Previous WOD Posts

    Tuesday, 1/22/19

    A) 5 rounds (8:00 CAP)
    Max Effort UB Strict Pullups (scale to 10+ on round 1)
    Row 200/160m
    *score is total pullups

    B) 3 rounds, each for time
    100 Double Unders
    30 KBS (53/35)
    20 HSPUs
    REST 1:00 between rounds

    *score is your slowest round

     

    Beginners at 6PM:

    Skill: DB Snatch Work
    Strength:
    Strength: Build to heavy:
    3 High Hang Power Snatch w/ 2 sec pause at catch

    Partner WOD: “You-Go-I-Go”
    7 Minute AMRAP @ 75% effort
    8 BW Walking Lunges (4/4) or 8 Air Squats
    8 Alternating DB Snatches (4/4)
    8 Abmat Situp
    Rest 2 Min
    7 Min AMRAP (Try to beat score)