908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

08/22/2014

Palo Duro CrossFit – CrossFit Weightlifting Turkish Get Up (4 x 6) Workout of the Day Metcon (AMRAP – Reps) Get through as much as you can in 15 Minutes 1 Mile Run or 1600m Row 20 Kettlebell Swings (53/35) 30 Box Jumps (24/20) 40 Ring Dips 50 Burpees **the beginning...
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08/21/2014

Palo Duro CrossFit – CrossFit Double-Unders (5 Minutes of Practice ) Workout of the Day Metcon (Time) 3 rounds for time: 50 Situps 200m Run 30 Pullups
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08/20/2014

Palo Duro CrossFit – CrossFit Weightlifting Power Snatch (5 x 5) Workout of the Day Metcon (AMRAP – Rounds) Death by Thruster (95/65) 1, the first minute 2, the second minute 3, the thirst minute Continue with pattern until failure. After failure, continue pattern...
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08/19/2014

Palo Duro CrossFit – CrossFit Gymnastics Ring Push ups (3 x 10) Workout of the Day Metcon (AMRAP – Reps) Partner WOD 16 Minute AMRAP (reps) One partner holds in plank while the other partner does as many Clean & Jerks as possible. Clean & Jerks may only be...
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08/18/2014

Palo Duro CrossFit – CrossFit Workout of the Day Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
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08/15/2014

Palo Duro CrossFit – CrossFit Weightlifting Sumo Deadlift High Pull (3 x 10) Workout of the Day Metcon (AMRAP – Rounds) EMOM for 15 Minutes 5 Box Jumps (24/20) 5 Toes to bar 5 Sit Ups
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08/14/2014

Palo Duro CrossFit – CrossFit Gymnastics Ring Rows (3 x 10) Workout of the Day Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
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08/13/2014

Palo Duro CrossFit – CrossFit Weightlifting Bear Complex (5 x 5) Power Clean Front Squat Push Press Back Squat Second Push Press Workout of the Day Metcon (AMRAP – Reps) Tabata Double Unders Pull Ups Dead Lifts (bodyweight)
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08/12/2014

Palo Duro CrossFit – CrossFit Weightlifting Hang Clean (5 x 5) Workout of the Day Baseline (Time) For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Metcon 2 Minute Challenge (Time) Sit Ups
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