908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

11/03/2015

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Kettlebell Snatch (6 x 10 ) *3 Sets Each Arm **14 Minute Time Cap Workout of the Day Metcon (5 Rounds for time) 5 Rounds with 3 Minute rest between each round. 500m Row
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11/02/2015

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (7-5-5-3-3) 7 @ 50% 5 @ 70% 3 @ 80-90% Workout of the Day Metcon (Time) For Time 4-5-6-7 Muscle Ups 4x Wall Balls (20/14)***Scale for Muscle Ups Same Reps of Strict Pull Ups &...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) For Reps 2 Minutes of Box Jumps (24/20) 2 Minutes of Hang Power Cleans (135/95) 2 Minutes of Toes to Bar 2 Minutes of Hand Stand Push-ups **Rest & Meditate 2 Minutes...
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Halloween Family WOD

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 16 Minutes In groups of 3 complete the following Partner 1 & 2 complete 20 Partner Pumpkin Wall Balls (20/14) Partner 3 completes AMRAP (rounds) of...
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10/30/2015

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean (3 EMOM for 10 Minutes ) Increase weight every 2 sets if able. Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP for 15 Minutes 20 Air Squats 10 Pull-ups 05 Deadlifts (bodyweight)
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10/29/2015

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetMeasure a bar, ring, or object 6″ above fully extended hand.
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10/28/2015

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (7-6-5-4-3) 7 @ 50% 6 @ 60% 5 @ 70% 4 @ 80% 3 Rep Max Workout of the Day Metcon (Time) For Time 5 Rounds 400m Run 50 Double Unders (double singles) 10 Chin-ups**17 Minute Time Cap
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10/27/2015

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (7-5-3) 7 @ 50% 5 @ 70% 3 @ 90% Workout of the Day Metcon (AMRAP – Reps) EMOM for 16 Minutes Odd Minutes: 3 Clean & Jerks (135/95) Even Minutes: 30 Seconds of Sit-upsScore...
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10/26/2015

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics Muscle Up Progression (3 x Max Reps ) From Lowered Rings or Jumping Position Workout of the Day Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute...
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