908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

09/16/2014

Palo Duro CrossFit – CrossFit Weightlifting Back Squat (5 x 5) Workout of the Day Metcon (AMRAP – Rounds) Death By KettleBell Swing (53/35) 1, the first minute 2, the second minute 3, the thirst minute Continue with pattern until failure. After failure, continue...
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09/15/2014

Palo Duro CrossFit – CrossFit Weightlifting Bench Press (3 X 5 ) Break up into 2 groups and adjust weight per individual. Metcon Metcon (Time) 4 Rounds for Time 10 Parallette Passthroughs (16″ | F/B=1) 5 Power Snatches (95/65) 10 Flutter Kicks (L/R=1) 5 KB Snatches (53/35)
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09/12/2014

Palo Duro CrossFit – CrossFit Gymnastics Parrallette Pass Throughs (4 x 10 (front/back=1)) Workout of the Day Metcon (Time) 21-15-9 Wall Balls (20/14) Double Unders Ring Push Ups
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9/11/2014

Palo Duro CrossFit – CrossFit Workout of the Day 9/11 Tribute (Time) Row or Run 343 meters** — then — 9 Rounds 11 Box Step Ups (24/20) 11 Med Ball Cleans (20/14) 11 Kettle Bell Swings (53/35) — then — Row or Run 343 meters** **The row/run represents...
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09/10/2014

Palo Duro CrossFit – CrossFit Weightlifting Deadlift (5 x 5 ) Workout of the Day Metcon (AMRAP – Rounds) EMOM for 12 Minutes 5 Push Ups 5 Dead Lifts (135/95) Bonus Treat 2 Minute Sit Up Challenge (AMRAP – Reps)
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09/09/2014

Palo Duro CrossFit – CrossFit Gymnastics Handstand Holds (5 x 30 Seconds) Get inverted against a wall and hold. Workout of the Day Metcon (AMRAP – Reps) TABATA Front Squats (95/65) Pull-ups Jumping Alternate Lunges (L/R=1) Hang Power Cleans (95/65) **Score is lowest...
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09/08/2014

Palo Duro CrossFit – CrossFit Split Jerk (3 x 5) Workout of the Day Metcon (Time) 3 Rounds For Time 400m Run 30 Second Free Hang on Bar 10 Right Arm Kettlebell Swings (35/18) 10 Left Arm Kettlebell Swings (35/18)
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09/05/2014

Palo Duro CrossFit – CrossFit Workout of the Day Breezy (Time) 5 Rounds for Time 20 Burpees 30 KB Swings (53/35#) 40 Sit ups 50 Air Squats Rest exactly 3 minutes between rounds
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09/04/2014

Palo Duro CrossFit – CrossFit Fight Gone Bad (AMRAP – Reps) 3 rounds of: Wall balls (20/14) (reps) Sumo deadlift high-pull (75/55) (reps) Box jump (24/20) (reps) Push press (75/55) (reps) Row (calories) Move from each of five stations after one minute. The clock does...
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