Koda CrossFit Iron View


1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK


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, 4/30/19

    A) 4 min AMRAP @ 75-80%
    12 Lunges
    5 Athlete Burpees
    1 T2B (+1/rnd)
    REST 4 MIN
    B) 4 min BLIND Row for meters @ 75-80%

    C1) 4X5-10 Kipping C2B Pullups (work skill), Rest 10s
    C2) 4X5 Weighted Y-Holds, Rest 10s
    C3) 4X40m Plate Pinch Farmer’s Carry, Rest 2 min

    D) Repeat A (Beat Old Score)
    REST 4 MIN
    E) Repeat B (not blind, try to beat score)

    A1) 4×2 OHS
    *heavier than last week
    A2) 4×5 Hang Snatch Pull
    *Medium Weight
    B1) 5 sets
    1.1 Power Snatch
    *heavier than last week
    B2) 5×7 Banded Vertical Jumps
    C) in 15min
    Build to a HEAVY Snatch
    D) 3×3 Snatch High Pulls
    65-75% 1RM