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Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

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

    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