908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

05/29/2014

Palo Duro CrossFit – CrossFit Weightlifting Good Mornings (3 x 5) Workout of the Day Metcon (AMRAP – Rounds) Every Minute on the Minute for 16 Minutes 20 Double Unders 5 Push Ups
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05/28/2014

Palo Duro CrossFit – CrossFit Practice 3 Minutes of Double Under or Jump Rope Practice Double-Unders (2 Minutes) Workout of the Day Metcon (Time) 3 Rounds For Time 400m Run 15 Second Free Hang on Bar 10 Right Arm Kettlebell Swings (35/18) 10 Left Arm Kettlebell Swings (35/18)
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05/27/2014

Palo Duro CrossFit – CrossFit Weightlifting Goblet Squat (3 x 5) Workout of the Day Metcon (Time) 21-15-9 21 Deadlifts (95 / 65) 21 Box Jumps (24 / 20) 21 Push Press (95 / 65) 21 Sit ups 15 Deadlifts (95 / 65) 15 Box Jumps (24 / 20) 15 Push Press (95 / 65) 15 Sit ups 9...
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05/26/2014

Palo Duro CrossFit – CrossFit Workout of the Day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
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Murph

Palo Duro CrossFit – CrossFit Workout of the Day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
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05/23/2014

Palo Duro CrossFit – CrossFit Weightlifting Overhead Squat (3 x 5 ) Workout of the Day Metcon (Time) 5 Rounds for Time 100 Meter Sprint 10 Thrusters (75/55) 10 Burpees
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05/21/2014

Palo Duro CrossFit – CrossFit Practice Rope Climb Workout of the Day Metcon (Time) 21-15-9 Wall Balls (14/10) Push Ups
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05/20/2014

Palo Duro CrossFit – CrossFit Gymnastics Evil Wheels (5 x 5) https://www.youtube.com/watch?v=YC2ZGqgJWcY Workout of the Day 1000m Row (Time) Max Effort 1000m Row Deadlift (1 Rep Max) 5 – 4 – 3 – 2 -1 Work these sets up to a one rep max. Power Clean (1 Rep...
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05/19/2014

Palo Duro CrossFit – CrossFit Weightlifting Push Press (5 x 5 ) Workout of the Day 1-Mile Run (Time) Max Effort 1-Mile Run
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05/16/2014

Palo Duro CrossFit – CrossFit Weightlifting Kettlebell Snatch (3 x 8 ) Workout of the Day Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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