908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

9/21/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (03 Reps EOMOM for 12 Minutes ) Workout of the Day Metcon (Time) 3 Rounds For Time: 75 Double Unders (150 Singles) 25 Handstand Push-ups
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09/20/2018

Palo Duro CrossFit – Crossfit Bad to the Bow View Public Whiteboard Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Weightlifting Walking Lunges (5 x 5) With Dumbbells in each hand. Lunge across the gym and back Workout of the Day Metcon (Time) For Time.. 100 Push...
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9/20/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Death by Pull-up (AMRAP – Rounds) Death by Pull-up At the start of minute 1, do 1 Pull-up At the start of minute 2, do 2 Pull-ups Continue pattern until you cannot complete the movement with the...
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09/19/2018

Palo Duro CrossFit – Crossfit Bad to the Bow View Public Whiteboard Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Weightlifting Walking Lunges (4 x 5) With Dumbbells in each hand. Lunge across the gym and back Workout of the Day Metcon (Time) For Time.. 21-15-9...
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09/19/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics Perform either Ring Rows or Ring Muscle-ups Ring Rows (10 Reps EOMOM for 10 Minutes ) Muscle-ups (03 Muscle-ups EOMOM for 10 Minutes ) Workout of the Day 20 Minute Time Cap Metcon (Time) 40-30-20-10 Reps for...
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09/18/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting EMOM for 10 Minutes Odd: 06 L-Sit Dumbbell Presses Even: 10 V-ups L-Sit Dumbbell Press (06 Reps EOMOM for 10 Minutes) In a seated position with torso fully upright, your legs together, and fully extended,...
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09/17/2018

Palo Duro CrossFit – Crossfit Bad to the Bow View Public Whiteboard Weightlifting Bulgarian Split Squat (4×8) https://youtu.be/2C-uNgKwPLE?t=578 Reps each leg with Dumbbells Bench Press (4×6) Plank Holds (Max Hold) From the elbows Workout of the Day Metcon (Time)...
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9/17/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch + Snatch Balance + Snatch + Overhead Squat (6 Sets of 1 Complex) 12 minute EOMOM Touch and go. Begin with 65% for first 3 sets then build. Workout of the Day Metcon (AMRAP – Reps) Max Reps...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Partner Kalsu (Time) Combined, For Time: 100 Thrusters (135/95) *Perform 5 Burpees Every Minute on the Minute* **Partner 1 works odd minutes, partner 2 works even minutes.
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09/15/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) Community Partner Workout! Every Minute on the Minute for 12 Minutes 12 Push Ups (Rx+= Diamond) Max Wall Balls (20/14, 10/9) – Rest 2 Minutes – Every Minute on...
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