908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

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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We won’t begin workouts until April 28th. Check out our progress!

Until we open on April 28th, this page will be dedicated to keeping you updated on our progress!    The bumper plates are stacked! The steel has been delivered!   The boxes are ready now! Who doesn’t love rowing?
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