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Canyon, TX 79015

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WODs

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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Fundamentals 2

– – CrossFit Shoulder Press Push Press Push Jerk Thruster Kettlebell Snatch Deadlift FUNDAMENTALS 2 Workout of the Day Metcon (Time) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlifts (95/65) Wall Ball Squats (14/10)
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4/08/2014

Main – CrossFit Handstand Holds (5 x 20 Secs ) Get inverted against a wall and hold. Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Overhead Squats (95/65#)
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