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, 1/23/19

    8 min EMOM
    1 Clean DL
    1 Clean High Pull
    1 Power Clean
    *start at 65% and increase if CRISP

    B) 8min AMRAP
    ME HEAVY DB Thrusters
    Pro: 60/40
    “RX: 45/30
    SC: 35/20

    *every time you break do 10 burpees

    Beginners at 8:30AM:

    Skill: DB Snatch Work
    Strength:
    Strength: Build to heavy:
    3 High Hang Power Snatch w/ 2 sec pause at catch

    Partner WOD: “You-Go-I-Go”
    7 Minute AMRAP @ 75% effort
    8 BW Walking Lunges (4/4) or 8 Air Squats
    8 Alternating DB Snatches (4/4)
    8 Abmat Situp
    Rest 2 Min
    7 Min AMRAP (Try to beat score)