908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

09/16/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (03 Reps EOMOM for 12 Minutes ) Start at 60% of your 1 Rep Max and build to AHAP Workout of the Day CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20...
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09/16/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Game 10 Minutes Skeeter’s Nutrition Talk about SUGAR! What are sugary foods? What foods have sneaky sugar? Why is sugar bad for you? Skill Work Super slow squats Tuck jumps Box Jumps Kettlebell Swings Mountain...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day 2 Plus 20 (Time) In Teams of 2 Complete the Following For Time. 40 Deadlifts (215/145) 60 Shoulder to Overhead (115/85) 80 Front Squats (95/65) 100 Pull-ups 120 Burpees 140 Sit-ups *One person works at...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Tabata #1 (4 Rounds for reps) Tabata is 08 Rounds of 20 Seconds of Work & 10 Seconds of Rest in a single movement. Toes-to-wall -01 Minute Rest- Bar hangs (Each second counts as 1 rep) -01 Minute...
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09/13/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (05 Reps EOMOM for 10 Minutes ) Workout of the Day Metcon (Time) For Time: 25 Goblet Squats (53/35, Rx+= Heavier) 25 Hand-Release Push-ups (Rx+=Handstand Pushups) 20 Deadlifts (Bodyweight,...
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09/12/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3-Position Cleans (1 Complex EOMOM for 12 Minutes ) Hip / Knee/ Floor Start light; increase weight to finish as heavy as possible. https://www.youtube.com/watch?v=qq0n-jZaZa8 Workout of the Day Metcon (AMRAP...
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9/11/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Game Skeeter’s Nutrition Workout of the Day FUNDAMENTALS Air-squat PVC Pipe Back Squat PVC Pipe Front Squat Shoulder Press Push-press Push-ups Sit-ups PVC Pipe Thruster Wall-Ball Metcon (AMRAP – Rounds...
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09/11/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Strict 35 Minute Cut-off 9/11 Tribute WOD (Time) For Time 2001 meter Run 11 Box Jumps (24/20, Rx+=30/24) 11 Dumbbell Thrusters (35/20, Rx+=50/35) 11 Pull-Ups (Rx+=Chest-to-Bar) 11 Power Cleans (135/95,...
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09/10/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting EMOM for 12 Minutes Odd: Max Dumbbell Presses Even: 10 Love Taps over Kettle-bell (L/R=2) L-Sit Dumbbell Press (Max Set EOMOM for 12 Minutes) In a seated position with torso fully upright, your legs...
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09/09/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (1 Set EOMOM for 12 Minutes ) First 3 sets done at 60% then build to a heavy finish. *no dropping the bar in complex. Workout of the Day Metcon (Time)...
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