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, 4/23/19

    A) 6min AMRAP @ 80%

    40m Farmer’s Carry (50/35)
    5 Hang DB Squat Cleans
    5/5 Renegade Rows

    B) Assault Bike 6min @ 80% pace

    C) 6min AMRAP:
    5 Burpees
    5/5 KB Snatches (53/35)

    D) Run 1060m (2/3 mile)
    *scale to 800m

    Oly Class @ 6PM:
    A1) 3×3 OHS
    *build to a heavy
    A2) 3×8 Snatch Grip RDLs
    *Light, 31X1 Tempo
    B1) 4 sets
    1.1.1 Power Snatch
    *build to a heavy
    B2) 4×8 Banded KBS
    *explosive

    C) in 15min
    Build to a HEAVY Snatch
    D) 3×3 Snatch High Pulls
    60-70% 1RM