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, 2/13/19

    CrossFit:
    A) 10min EMOM
    E: 8 Heavy DB Thrusters
    O: 4-8 Strict Pullups (30X1)

    B) 5 rounds – Each for time
    50 Double Unders
    15 WBS (10/9′)
    15 HSPUs
    REST 30 seconds
    ***score is your slowest round
    RX: 30/25, Strict HSPUs
    INT: 25/20, Kipping HSPUs
    SC: 20/14, HR Pushups

    Beginners at 8:30AM:
    Strength: Build to heavy:
    2 Hang to Overhead +
    2 G2OH

    WOD: 3 Rounds through:
    30s ME DB Thrusters
    Rest 2:30
    30s ME Slam Balls
    Rest 2:30