908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

4/19/14

Palo Duro CrossFit – CrossFit WOD Metcon (Time) 800m run 50 air squats 25 push ups 15 handstand pushups 400m run 50 air squats 25 push ups 15 handstand pushups 200m run 50 air squats 25 push ups 15 handstand pushups Gymnastics Skin the cat (10 )...
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04/18/2014

Palo Duro CrossFit – CrossFit WOD The Jesus WOD (AMRAP – Rounds and Reps) AMRAP in 30 Minutes of with 65/35lb Barbell 10 Deadlifts 10 Squat cleans 10 Push Press 50 ft of Walking Lunges with barbell on back. Do 7 Burpees at the beginning of Round 3, 6, & 9. At no...
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04/17/2014

Palo Duro CrossFit – CrossFit Warm-up Wall Ball Instruction (No Measure) WOD Metcon (AMRAP – Reps) AMRAP in 12 Minutes (for Reps) Box Jump, 24/20 in, 1 min Sumo Deadlift High-pull, 65/45 lbs, 1 min Box Jump, 24/20 in, 2 mins Sumo Deadlift High-pull, 65/45 lbs, 2 mins...
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04/16/2014

Palo Duro CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Minutes of Rowing Practice WOD Metcon (AMRAP – Reps) 10 rounds, 2 mins per station, of: Row (calories), 1 minute Rest 15 secs Push-up, 30 seconds Rest 15 secs
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04/15/2014

Palo Duro CrossFit – CrossFit Evil Wheels (3 x 5) https://www.youtube.com/watch?v=YC2ZGqgJWcY Metcon (AMRAP – Rounds and Reps) AMRAP in 20 Minutes 10 Wall Ball Slams 10 Burpee Box Jumps 10 Power Snatch (55/35#)
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04/15/2014

– – CrossFit Evil Wheels (3 x 5) https://www.youtube.com/watch?v=YC2ZGqgJWcY Metcon (AMRAP – Rounds and Reps) AMRAP in 20 Minutes 10 Wall Ball Slams 10 Burpee Box Jumps 10 Power Snatch (55/35#)
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04/14/2014

Palo Duro CrossFit – CrossFit Practice 5 Minute Practice Headstand, Handstand, or Walking on Hands Handstand Holds (3 x max effort) Get inverted against a wall and hold. Metcon (Time) 15 – 12 – 9 – 6 – 3 – 1 Sit Ups Push Press (75 / 55lb) Air Squats
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04/11/2014

– – CrossFit Parrallette Pass Throughs (3 X 60 seconds ) Metcon (AMRAP – Rounds) AMRAP in 16 Minutes 16 Flutter Kicks 16 Calorie Row 16 Wall Ball (14/10)
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Fundamentals 3

– – CrossFit Power Clean Snatch Handstand Pushups Metcon (Time) Fundamentals 3 400m Run 30 Mountain Climbers (LR=1) 20 Hang Cleans (65/35) 10 Box Jumps (20/16) 5 Burpees
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