908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

09/01/2014

Palo Duro CrossFit – CrossFit Workout of the Day ()
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Fundamentals

Palo Duro CrossFit – 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 Balls (14/10)
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08/29/2014

Palo Duro CrossFit – CrossFit Gymnastics Plank Holds (on Rings) (5 x 30secs) Workout of the Day Metcon (AMRAP – Reps) Tabata Calorie Row Push Press (75/55) Kettlebell Squat (53/35) Floor Wipers (75/55) or unweighted
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08/28/2014

Palo Duro CrossFit – CrossFit Workout of the Day Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsDesigned to be done straight through, not broken up in sets. SCALING OPTIONS: 1/2 Angie 1/4 Angie
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08/27/2014

Palo Duro CrossFit – CrossFit Weightlifting Front Rack Lunge (5 x 5 (L/R=1)) Workout of the Day Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP (rounds & reps) 7 Overhead Squats (95/65) 14 Ring Rows 7 Overhead Squats 14 Ring Dips
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8/26/2014

Palo Duro CrossFit – CrossFit Gymnastics Skin the cat (3 x 5 ) https://www.youtube.com/watch?v=4i2_ImaWGzs Workout of the Day Metcon (Time) Chipper Run 400m 21 Power Cleans (95/65) 21 Mountain Climbers (L/R=1) 21 Hand Release Push ups 21 Kettlebell Swing (53/35) 21 Hand...
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08/25/2014

Palo Duro CrossFit – CrossFit Weightlifting Deadlift (5 x 5 ) Workout of the Day Metcon (AMRAP – Reps) 16 Minute AMRAP (reps) Burpee Box Jumps (24/20) 2 Minutes Sit Ups 2 Minutes Bar Muscle Ups 2 Minutes Double Unders 2 Minutes — repeat —
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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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