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, 1/16/19

    CrossFit
    A1) 4×6/6 DB Ext Rotations
    A2) 4×6 Snatch Balance (skill work)
    A3) 4×12/12 Lateral Band Walks

    B) 5 sets, NOT FOR TIME
    9 Deadlifts
    7 Hang Power Cleans
    5 Front Squats
    3 Push Jerks
    Rest 3-4min between sets

    *goal is perfect/unbroken reps
    load is 2nd priority*

    KodaFit
    5 Rounds!
    20 Calorie Row!
    10/10 Single Arm KB Swing!
    10 Pike Ups On Rower!

    Beginner’s Class at 8:30am
    Strength:
    A) 4 x 4 Strict Press
    B) 4 x 4 Push Press

    Workout:
    12 min EMOM
    Minute 1: 30 Sec AB Sprint
    Minute 2: 30 sec Plank Hold
    Minute 3: 30 Sec Row
    Minute 4: 10 Tough Ring Rows
    *1 30s AB Sprint each person from 13-16th minute