908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

11/18/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Pick your poison. Sean (Time) 10 Rounds for Time of: 11 Chest-To-Bar Pull-ups 22 Front Squats, 75#In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22,...
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11/17/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (Time) Partner Workout For Time 400 Run or Row 200 Singles (RX+ Double Unders) 150 Air Squats 100 Push Ups 80 Sit ups 60 Box Jumps (20/16) 40 Pull Ups 20 Synchro BurpeesSwitch as needed.
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11/16/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (03 Reps EOMOM for 10 Minutes) 02 Sets @ 70% 02 Sets @ 75% 01 Set @ 85+% Workout of the Day Metcon (Time) For Time: 25 Wallballs (20/14, 10’/09′, Rx+=Heavier) 50 Alt...
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11/15/2018

Palo Duro CrossFit – Crossfit Bad to the Bow View Public Whiteboard Strength Work Handstand Holds (5 Sets of Max Reps) Get inverted against a wall and hold. Metcon (No Measure) Core Work 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 30 Second Hollow Rock Hold 1 Minute Rest Workout...
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11/15/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Death By Deadlift (AMRAP – Rounds) At the start of minute 1, do 1 Deadlift. At the start of minute 2, do 2 Deadlifts. Continue pattern until you cannot complete the movement within the minute....
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11/14/2018

Palo Duro CrossFit – Crossfit Bad to the Bow View Public Whiteboard Weightlifting Front Squat (5 sets of 4) Work to a heavy set of 4 reps. Handstand Holds Get inverted against a wall and hold. Workout of the Day Metcon (Time) For Time.. 25 Wall Balls 50 Push Ups 80 Walking...
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11/14/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (1 Complex EOMOM for 12 Minutes ) Workout of the Day Metcon (Time) For Time: 10-1, 1-10 Latter Handstand Push-ups Dumbbell Box Step-overs (35/20, Rx+=50/35,...
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11/13/2018

Palo Duro CrossFit – Crossfit Bad to the Bow View Public Whiteboard Weightlifting Bench Press Deadlift Back Squat Push Press Conditioning 1000m Row (Time) Max Effort 1000m Row
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11/13/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Hinge & Press Cycle 3 14 Minutes to Establish a 1 Rep Max in the Shoulder Press & Push Press! As soon as the load gets too heavy to strict press, begin to push press and increase the load. Shoulder...
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11/12/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Hinge & Press Cycle 3 Find one rep max of Deadlift! Recommended build: 4 @ 70% 3 @ 80% 2 @ 85% 1 @ 95+% Deadlift (12 Minutes to Establish a 1 Rep Max) Workout of the Day Metcon (Time)...
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