908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

07/15/2014

Palo Duro CrossFit – CrossFit Practice 10 Minute Practice of Pistols (one legged squats) Use pole or kettlebell as necessary Workout of the Day Metcon (Time) 3 Rounds for Time 10 Overhead Squats (75/55) 50 Double Unders (100 Singles)
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07/14/2014

Palo Duro CrossFit – CrossFit Weightlifting Front Squat (5 x 3 ) Workout of the Day Metcon (Time) 21-18-15-12-9-6-3 Push Press (95/65) Box Jump (24/20)
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07/11/2014

Palo Duro CrossFit – CrossFit Gymnastics Ring Push ups (3 x 8 ) Workout of the Day Metcon (AMRAP – Rounds) EMOM for 15 Minutes 3 Burpees 7 Med Ball Slams (20/14)
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7/10/2014

Palo Duro CrossFit – CrossFit Weightlifting Clean and Jerk (3 Rep Max) Workout of the Day Metcon (Time) 3 Rounds for Time Run 400m 10 Thrusters (75/55) 20 Sit ups 10 Thrusters (75/55) 20 Push ups25 min cutoff
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07/09/2014

Palo Duro CrossFit – CrossFit Workout of the Day DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#
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07/08/2014

Palo Duro CrossFit – CrossFit Gymnastics Skin the cat (3 x 5 ) https://www.youtube.com/watch?v=4i2_ImaWGzs Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 7 Handstand Push Ups 12 Pull Ups
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07/07/2014

Palo Duro CrossFit – CrossFit Weightlifting Snatch Balance (5 x 3 ) Workout of the Day Metcon (Time) For Time 800m Run/Row 50 Wall Balls (14/10) 50 Sit ups 800m Run/Row (wall balls and sit ups can be broken up into mixed sets as desired. Ex: 5 Wall Balls / 5 Sit Ups… etc.)
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07/03/2014

Palo Duro CrossFit – CrossFit Gymnastics Bar Muscle-ups (10) Workout of the Day Metcon (Time) Chipper 50 Jump Ropes (double under if can) 50 Walking Lunges 40 Back Squats (65/55) 40 Flutter Kicks (L/R=1) 30 Power Cleans, (65/55) 30 Box Jumps, 24/20 in 20 Thrusters, (65/55)...
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07/02/2014

Palo Duro CrossFit – CrossFit Gymnastics Ring Dips (5 x Max Reps) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 200m Run 10 Box Jumps (24/20″) 5 Pull ups
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