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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, 1/30/19

    Wednesday, 1/30/19
    CrossFit:
    A1) 5×5 Chest Supported ATYs
    A2) 5×5 DB/KB Deadlift (HEAVY)
    A3) 5×5 Poor Man Glute Hams

    B) 15min Partner AMRAP
    Alternating Rounds
    50 Double Unders
    20 WBS
    5 Bar Muscle-Ups

    Beginners at 8:30AM:
    Strength
    A1) 7 Close Grip Bench Press
    A2) 4 x 7 Pullup Variation
    -Pullups, Partner Assisted or Sitting Banded Rig Rows
    *rest 45 sec between each

    WOD:
    3 Rounds
    30 sec Row
    30 sec DB Thrusters (Light)
    30 sec Air Squats
    30 Sec Plank Hold
    -3 Min rest-