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, 1/22/19

    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)