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

    Wednesday, October 17th 2018

    A) Structure/Skills – 3-5 Rounds
    5/5 Single Leg DL
    10/10 Bird Dogs
    5/5 Trap 3 Raise

    B) AMRAP in 8 min
    20 BB Burpees
    9 Power Cleans (225/155)
    15 BB Burpees
    6 Power Cleans
    10 BB Burpees
    3 Power Cleans
    5 BB Burpees
    ME Power Cleans

    KODAFIT:

    E2MOM for 14 minutes 30 second AB sprint 30 second max effort burpees Minute rest

    12 min AMRAP: 9 Sit-Ups w/ plate 7 AB Calories 5 Burpee to Plate (45/25)