908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

Sunday Funday

May 11, 2019

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

Pick your Poison

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here

Van Damme (Time)

For Time:

30 Snatches (135/95)

10 Ring Muscle-ups

30 Clean & Jerks (135/95)

10 Ring Muscle-ups

30 Thrusters (135/95)

10 Ring Muscle-ups

Metcon

Dorie (AMRAP – Rounds and Reps)

Partner Workout

20 Minute AMRAP

Buy In:

150 meter Partner Carry (each)

In Remaining Time:

Partner A completes 1 round:

15 Kettlebell Swings (53/35)

10 Burpees

5 Ground-to-Overhead (95/65)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

In Time Remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text