908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

07/09/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Bench Press (05 Reps EOMOM for 12 Minutes) All sets done at 80% of 1 RM Workout of the Day Metcon (Time) 40-30-20-10 Reps for Time: Sumo Deadlift High Pull (75/55, Rx+=95/65) Box Jumps (24/20, Rx+=30/24)
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) AMRAP in 16 Minutes (reps) In groups of 3 Complete as many Dumbbell Thrusters (35/20, Rx+=50/35) as possible while the other 2 partners complete 20 Partner Med Ball Toss Sit...
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7/6/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Holds & Squat Therapy EOMOM for 12 Minutes. Perform a max effort ring hold and then drop into a full depth squat and hold as long as possible for the remainder of the 2 Minutes. Ring Holds (Max Hold...
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07/05/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 7/13 Squat (3 Sets in 14 Minutes ) 7 Front Squats + 13 Back SquatsStart at 65% of Front Squat 1 Rep Max Workout of the Day Metcon (Time) For Time: 400m Run 50 Sit-ups (Rx+=Weighted 20/10) 60 Double...
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Independence Day WOD

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Bottle Rocket (Time) In Partners complete 1776m Row (switch as needed) – Then – 6 Rounds for Time 10 Toes to Bar 10 Squat Cleans (95/65) 10 Ring Dips 10 Power Snatches (95/65) *Partner 1...
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07/03/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Pick your FRAN Poison Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Dumb Fran (Time) 21-15-09 Dumbbell Thrusters (50/35) Pull-ups Franzilla (Time) For Time 21 Thrusters (95/65) 21 Pull-ups 15...
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07/02/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 7/13 Squat (4 Sets in 12 Minutes ) 7 Front Squats + 13 Back SquatsWeight: 65% of 1RM Front Squat Workout of the Day Metcon (4 Rounds for reps) 4 Rounds for Max Reps (per round) 1 Minute of Push Press...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22...
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