908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

12/19/2014

Palo Duro CrossFit – CrossFit Gymnastics 5 rounds Max Bar Hang & then as soon as you drop off Max Ring Dips Hang on Bar (5 x Max Effort) Ring Dips (5 x Max Effort ) Workout of the Day Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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12/18/2014

Palo Duro CrossFit – CrossFit Weightlifting Back Squat (3 x 5) Workout of the Day Metcon (AMRAP – Rounds) EMOM for 14 Minutes 4 Deadlifts (205/155) 10 Kettlebell Swings (53/35) **If you fail, just complete as many rounds as possible for the remaining time.
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12/17/2014

Palo Duro CrossFit – CrossFit Practice 10 Minute Pullup Clinic – Grip – Kipping Swing – Butterfly Workout of the Day Metcon (Time) 5 Rounds for Time 15 Pushups 20 Airsquats 25 Situps 200m Run
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12/15/2014

Palo Duro CrossFit – CrossFit Conditioning 5 x 200m Sprints or Rows rest exactly 30 Seconds between Workout of the Day Metcon (AMRAP – Rounds) AMRAP in 16 Minutes 31 Double Unders 21 Kettle Bell Sumo Deadlift High Pulls (53/35) 11 Wall Balls (20/14)
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12/13/2014

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (AMRAP – Rounds) AMRAP in 16 Minutes 3 Dead Lifts (165/125) 6 Wall Balls (20/14) 9 Box Jumps (24/20)
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12/12/2014

Palo Duro CrossFit – CrossFit Workout of the Day Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
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12/11/2014

Palo Duro CrossFit – CrossFit Weightlifting Split Jerk (5-4-3-2-1) Workout of the Day Metcon (AMRAP – Reps) Tabata (total reps) Box Jumps (24/20) Kettle Bell Swings (53/35) Mountain Climbers Hand Stand Push Ups
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12/10/2014

Palo Duro CrossFit – CrossFit Weightlifting Overhead Squat (3 x 5 ) Workout of the Day Metcon (Time) 7 Rounds For Time 10 Pull ups 10 Calorie Row
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12/09/2014

Palo Duro CrossFit – CrossFit Gymnastics Ring Holds (5 x 45secs) Hold yourself on the rings with arms fully extended Metcon Metcon (AMRAP – Rounds) Death By Sumo Deadlift High Pull (75/55) At the top of the 1st Minute, perform 1 Sumo Deadlift High Pull. Minute 2,...
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