Koda CrossFit Iron View


740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK


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, 4/9/19

    A) 12min AMRAP @ Easy Pace
    Row 250/200m
    10 Goblet Squats
    50m Goblet Carry

    B) 9min AMRAP @ Smooth Pace
    200m Run
    20 Situps
    10 WBS

    C) 6 min AMRAP @ Hard Pace
    50 Double Unders
    6 Devil’s Presses (50/35)

    Oly Class at 6PM:
    A1) 3×3 BTN Snatch Push Press (10s hold at the catch)
    *build to 60-70% 1RM snatch
    A2) 3×8 Sots Press (LIGHT)

    B1) 5 sets (build to a heavy)
    1 Muscle Snatch
    1 HH Power Snatch
    1 Hang Snatch
    B2) 5×1.1.1 High Box Jumps
    (build in height)

    C) in 15min
    Build to a HEAVY Snatch
    D) Finisher: 5×3 OHS
    build to a heavy