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, 1/30/19

    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-