908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

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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07/01/2014

Palo Duro CrossFit – CrossFit Weightlifting Deadlift (5 x 3) Workout of the Day Metcon (Time) 5 Rounds for Time Overhead Walking Lunge (45/35lb), 25ft 10 Knees to Elbows Gymnastics 2 Minute Challenge Evil Wheels (2 Minutes) https://www.youtube.com/watch?v=YC2ZGqgJWcY
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06/30/2014

Palo Duro CrossFit – CrossFit Weightlifting Clean and Jerk (3 X 3) Workout of the Day Metcon (Time) 3 Rounds for Time 50 Air Squats 40 Sit Ups 30 Push Ups
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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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