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, October 24th 2018

    A) EVERY 3 min for 18 min (6 sets)
    “1.1.1 Power Cleans
    (70-80% 1RM)”
    “RIGHT INTO
    3 Broad Jumps”

    B) 3 Rounds for time
    Row 20 Cals
    20 T2B
    10 DB Burpee Box Overs (50/35#)(24/20″)

     

    KODAFIT:

    2-4-6-8-10-10-8-6-4-2
    On the way up: Wall balls (14/20) AB Calories Wall balls (14/20) AB Calories
    On the way down: AB Calories Overhead Walking lunges (14/20) AB Calories Overhead Walking lunges (14/20)