908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

7/19/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 Reps EOMOM for 10 Minutes ) Workout of the Day Metcon (Time) For Time: 1 Mile Run Then, 2 Rounds of: 20 Single Arm Dumbbell Hang Clean & Jerks (35/20, Rx+=50/35) 50 Sit-ups
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07/18/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Bonus Treat JULY 2019 Monthly Challenge (Time) 21 Hang Clean & Jerks 135/95
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07/17/19

Palo Duro CrossFit – CrossFit View Public Whiteboard Skill Work The Cut Schedule (Time) 150-75-50-40-30-20-10 Unbroken Double Unders For Time: Rx= If you trip in a set, you start that set over Scaled Option 1: If you trip in a set, just continue to count. Scaled Option 2:...
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Lil Beast 7/17/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Clean Up Cones, small plates and ab mats scattered around gym. Separated into 2 teams. Beasts have 2min to move as much equipment to other teams side. Can only pick up one item at a time Have kids move in...
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7/16/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Press Complex (1 Complex E3MOM for 15 Minutes ) 03 Strict Presses 05 Push PressesStart at 65% of your 1RM Strict Press and build to AHAP. Workout of the Day Metcon (Time) 10 Rounds for Time: 04 Bar...
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7/15/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 5/8 Snatch & Overhead Complex (1 Complex E3MOM for 15 Minutes) 05 Power Snatches 08 Overhead Squats Workout of the Day Metcon (AMRAP – Reps) AMRAP in 10 minutes: 400m Run Max set of Unbroken...
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Lil Beast 7/15/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Group Card Game -circle up -each athlete chooses a movement and card -entire group does rep on card Face Cards= 11, Joker= RUN! Skeeter’s Nutrition What makes someone a good teammate? Skill Work Superman...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Pick your Poison Across the Lake (Time) For Time: 1000m Row 50 Air Squats 900m Row 40 Sit Ups 800m Row 30 Push Ups 700m Row 20 Kettle Bell Swing (53/35) 600m Row 10 Pull Ups Van Damme (Time) For Time:...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) Partner Community Workout AMRAP in 20 Minutes Partner 1: 10 Burpees 10 Pull-ups 30 Sit-ups Partner 2: 400m Run or 500m Row *switch after the run and pickup where...
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07/12/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day 5/8 Press Complex 05 Strict Press 08 Push Press Workout of the Day 06/04/17 CrossFit.com (AMRAP – Reps) 5 Rounds for Reps: 1 Minute of Sumo Deadlift High-pulls 1 Minute of Push Presses 1 Minute of...
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