908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

01/21/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Strength Work Max Farmer’s Carry Plate Hold (Time) Rx=45/25 Workout of the Day 10 Burpees = 200m run if it’s too cold. Partner Angie (Time) Partner Angie In groups of 2 complete the following. 100 Pull-ups 100...
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01/19/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Workout 10 minute AMRAP 10 Dumbbell Deadlifts (35/20) 8 Dumbbell Front Squats 6 Burpees Over Dumbbell – 2 minute Rest – 10 minute AMRAP 10 Kettlebell Swings...
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1/18/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (5 Reps EOMOM for 12 Minutes ) 02 Sets @ 70% 02 Sets @ 75% 01 Set @ 80% 01 Set AHAP Workout of the Day Metcon (Time) 5 Rounds for Time: 10 Handstand Push-ups 20 Double Dumbbell Box...
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1/17/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1...
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01/16/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 01 Complex EOMOM for 10 Minutes 08 Good Mornings + Max Set of Behind the Neck Press Good Mornings (08 Reps EOMOM for 10 Minutes ) Behind the Neck Press (Max Set EOMOM for 10 Minutes) Workout of the Day...
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01/15/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (05 Reps EOMOM for 10 Minutes ) 1 Set @ 65% 1 Set @ 70% 1 Set @ 75% 1 Set @ 85% 1 Set AHAP Workout of the Day When you fail, pick ONE of the movements and continue until you fail...
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01/14/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3 Power Cleans + 3 Front Squats + 3 Push Press (1 Set EOMOM for 10 Minutes ) 1 Set @ 70% of Push Press Max 1 Set @ 75% 2 Sets @ 80% 1 Set @As Heavy As Possible Push Press (Here to help you check...
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01/12/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (Time) Partner Workout For Time: 50 Power Cleans (95/65) – hand stand hold for other partner 50 Pull Ups – plank hold extended hold for other partner 50 Burpees – plank hold...
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01/11/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Snatch (03 Squat Snatches EOMOM for 10 Minutes) Gymnastics Metcon (Time) 3 Rounds for Time: 10 Sit-ups w/ Plate (25/15) 10 Russian Twists w/ Plate (25/15, L/R=1) Workout of the Day Metcon (AMRAP...
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1/10/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn...
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