Koda CrossFit Iron View


1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK


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, 11/28/18


    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)

    Box jumps
    DB Thrusters
    Slam balls
    *20 AbMat Sit Ups after each round
    Slam balls
    DB S2OH
    Weighted box step ups
    *20 shoulder taps after each round