908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

07/29/2014

Palo Duro CrossFit – CrossFit Weightlifting Farmer’s Carry (5 x down and back in gym) Use 2 kettle bells of equal weight. Workout of the Day Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Burpees Front Squats (75/55) Evil Wheels
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07/28/2014

Palo Duro CrossFit – CrossFit Gymnastics Hang on Bar (3 x Max Time ) Workout of the Day Metcon (AMRAP – Reps) Tabata 20 Sec of work / 10 Sec of rest for 8 intervals. Jumping Alternating Lunges Ring Dips Mountain Climbers Keep a running total of all reps.
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07/25/2014

Palo Duro CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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07/24/2014

Palo Duro CrossFit – CrossFit Gymnastics Wall Walks https://www.youtube.com/watch?v=Aprh33Qfmys5 Minutes of Practice Workout of the Day Metcon (Time) 3 Rounds for Time 12 Back Squats (95/65) 9 Kettle Bell Swings (53/35) 6 Parrallette Pass Throughs (16″ boxes) 3 Wall Walks
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07/23/2014

Palo Duro CrossFit – CrossFit Weightlifting Thruster (3 rep max ) Workout of the Day Metcon (Time) 5 Rounds for Time Run 100m 10 Pull Ups Run 100m 10 Burpees 30 Seconds of Rest
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07/22/2014

Palo Duro CrossFit – CrossFit Weightlifting Turkish Get Up (10 on each arm) Workout of the Day Metcon (AMRAP – Rounds) Death By Air Squat & Push Press (75/55) 1 Air Squat and 1 Push Press in the first min 2 Air Squat and 2 Push Press in the second min 3 Air Squat...
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07/21/2014

Palo Duro CrossFit – CrossFit Gymnastics Plank Holds (on Rings) (3 x 1 Minute) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 12 mins (rounds) Run/Row 400m 5 Deadlifts (205/135) 5 Hand Release Push ups
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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 Ball...
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07/18/2014

Palo Duro CrossFit – CrossFit Handstand Holds (3 x 30 secs ) Get inverted against a wall and hold.If you can walk on your hands, do 3 max effort distance walks Workout of the Day Metcon (AMRAP – Reps) 14 Minute AMRAP (Reps) 2 Minutes of Kettlebell SDHP (53/35) 2...
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