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, 11/28/18

    CrossFit:

    A1) 4×5/5 Weighted Lunges (back rack) , rest 5s
    A2) 4×5 Front Squats, rest 5s
    “A3) 4×5 Back Squats
    Rest 2-3min
    ***start with 50% of FS 1RM and increase if solid

    10 rounds for time
    10-1 T2B
    1-10 Ring Dips (Pro: MU Height)

    KodaFit:
     
    20-15-10-5
    Box jumps
    DB Thrusters
    Slam balls
    *20 AbMat Sit Ups after each round
     
    5-10-15-20
    Slam balls
    DB S2OH
    Weighted box step ups
    *20 shoulder taps after each round