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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, 1/29/19

    Tuesday, 1/29/19
    CrossFit:
    A) 4×3 Snatch Balance + OHS
    B) 4×3 Snatch High Pulls

    C) 7min EMOM
    3 TnG Power Snatch
    (60-70% 1RM)

    D) ME Cal Row in 2 min
    REST 5 MIN
    “E) 10,9,8,7,6,5,4,3,2,1
    Unbroken HSPUs (7:00 CAP)
    Pro: Strict
    RX: Kipping
    SC: True Pushups

    Beginners at 6PM:
    Strength
    A1) 7 Close Grip Bench Press
    A2) 4 x 7 Pullup Variation
    -Pullups, Partner Assisted or Sitting Banded Rig Rows
    *rest 45 sec between each

    WOD:
    3 Rounds
    30 sec Row
    30 sec DB Thrusters (Light)
    30 sec Air Squats
    30 Sec Plank Hold
    -3 Min rest-