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, 4/9/19

    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