908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

06/27/2014

Palo Duro CrossFit – CrossFit Weightlifting Good Mornings (3 x 10) Metcon (Time) 5 Rounds for Time 30 Double Unders 30 Kettle Bell Swings (53 / 35)
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06/26/2014

Palo Duro CrossFit – CrossFit Practice Spend 5 Minutes practicing Handstand Push ups Workout of the Day Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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06/24/2014

Palo Duro CrossFit – CrossFit Weightlifting Split Jerk (5 x 5 ) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 8 Minutes 3 Ring Push ups 6 Front Squats (75/55) 9 Mountain Climbers –1 Minute Rest — AMRAP in 8 Minutes 3 Pull ups 6 Push Press...
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06/23/2014

Palo Duro CrossFit – CrossFit Weightlifting Back Squat (5 x 5 ) Workout of the Day Metcon (Time) 6 Rounds for Time Run 400m 25 Sit ups
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06/20/2014

Palo Duro CrossFit – CrossFit Workout of the Day Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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06/19/2014

Palo Duro CrossFit – CrossFit Gymnastics Ring Holds (5 x 30 Seconds) Hold yourself on the rings with arms fully extended Workout of the Day Metcon (AMRAP – Rounds) EMOM for 13 Minutes 8 Static Lungs 8 Russian Twist (14/10)
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06/18/2014

Palo Duro CrossFit – CrossFit Gymnastics Handstand Holds (5 x 30 Seconds ) Get inverted against a wall and hold. Workout of the Day Metcon (Time) 400m Run — then — 6 Rounds 10 Kettle Bell Swings (35/26) 10 Air Squats 10 Sit Ups — then — 400m Run
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06/17/2014

Palo Duro CrossFit – CrossFit Weightlifting Push Press (5 x 5) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 16 Minutes 10 Burpees 10 Knees to Elbows
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06/16/2014

Palo Duro CrossFit – CrossFit Gymnastics Metcon (AMRAP – Reps) 2 Minute Burpee Challenge Workout of the Day Metcon (Time) 4 Rounds for Time 21 Sumo Deadlift High-pulls (53/35) 12 Ring Dips
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