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, 12/5/18

    CrossFit:

    A1) 4×7/7 RFE Split Squats
    A2) 4×7 Bent Over ATYs
    (21 reps)
    A3) 4x 14 Parrallette shoot-throughs

    B) MM Partner WOD – Jack
    20min AMRAP, alternating Movements
    10 S2OH (115/75)
    10 Deadlifts (115/75)
    10 Box Jumps STEP DOWN (24/20″)

    ***add 10# every 5min

    KodaFit:

    A)100 Calorie Row

    E2MOM: 4 Single arm overhead walking lunges (Starting at 0:00)

    B)100 ball over shoulder

    E2MOM: 5 Pull Ups (Starting at 0:00)