908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

12/15/2017

Palo Duro CrossFit – CrossFit Weightlifting Snatch + Snatch Balance + Snatch + Overhead Squat (6 x 1) 12 minute EOMOM Touch and go. Begin with 65% for first 3 sets then build. Workout of the Day Metcon (Time) 3 Rounds for Time: 21 Deadlifts (95/65, Rx+=135/95) 15 Burpee...
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12/14/2017

Palo Duro CrossFit – CrossFit Weightlifting Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets Workout of the Day Partner Fran (AMRAP...
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12/13/2017

Palo Duro CrossFit – CrossFit Conditioning 2 Minute Challenge (Distance Row) (Distance) *Rest 2 minutes before starting mountain climbers 2 Minute Challenge (Mountain Climbers) (AMRAP – Reps) 2 Minutes of Mountain Climbers (L,R = 1)*Rest 2 minutes before starting...
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12/12/2017

Palo Duro CrossFit – CrossFit Weightlifting Front Squat (3 Sets of 10 Reps) Every 3 Minutes for 9 Minutes perform 10 Front Squats: * all sets performed at 50% of front squat 1 rep max. * these are intended to be “speed squats” so once the squat is fully...
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12/11/2017

Palo Duro CrossFit – CrossFit Weightlifting Split Jerk (One rep max) *10 minutes to establish one rep max Workout of the Day Metcon (Time) 3 Rounds for Time: Row 500m (Run 400m) 12 Power Snatches (95/65, Rx+=135/95) 12 Kipping Pull-ups (Rx+= 08 Muscle-ups)
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Sunday Funday

Palo Duro CrossFit – CrossFit Workout of the Day Event #7 BOMB CITY BATTLE (Time) For time: 50 Cal Row 40 Deadlifts (225/135) 30 Chest to Bar 20 Toes to Bar 10 Squat Snatch (135/95) [Tie-break time is last T2B]
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Community Workout

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (AMRAP – Reps) EMOM for 08 Minutes 05 Goblet Squats (44/26, Rx+=53/35) 05 Kettlebell Swings (44/26, Rx+=53/35) As Many Push-ups As Possible (Rx+=Ring Push-ups) Rest 02 Minutes EMOM for 08 Minutes 05 Thrusters...
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12/08/2017

Palo Duro CrossFit – CrossFit Weightlifting 40 Alternating Dumbbell Snatches (Time) Rx= 50/35 Workout of the Day Metcon (AMRAP – Reps) On a 15 Minute Running clock Complete 3 Rounds for Total Reps Minute 1: Burpee Box Jump Overs (24/20, Rx+=30/24) Minute 2: Plate...
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12/07/2017

Palo Duro CrossFit – Bad to the Bow Weightlifting Snatch Grip Deadlift (3 Reps EOMOM for 10 minutes) Workout of the Day Metcon (Time) Isabel + Grace (Time) 30 Snatches (135/95) 30 Clean & Jerks (135/95)
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12/07/2017

Palo Duro CrossFit – CrossFit Weightlifting Snatch Grip Deadlift (3 Reps EOMOM for 10 Minutes ) Start at 50% of your 1 Rep Max Regular Deadlift and Build. Workout of the Day Isabel + Grace (Time) 30 Snatches (135/95) 30 Clean & Jerks (135/95)
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