908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

12/07/2017

Palo Duro CrossFit – CrossFit Weightlifting Snatch Grip Deadlift (3 Reps EOMOM for 10 Minutes ) Start at 50% of your 1 Rep Max Regular Deadlift and Build. Workout of the Day Isabel + Grace (Time) 30 Snatches (135/95) 30 Clean & Jerks (135/95)
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12/06/2017

Palo Duro CrossFit – CrossFit Gymnastics Plank Holds (on Rings) (3 Max Effort Holds) Core Complex 3 Rounds for Reps :30 Sit-ups :30 Russian Twists :30 Flutter Kicks :30 V-ups Workout of the Day Metcon (Time) For Time: 42 Wall Balls (20/14, 10’9′) 21 Toes-to-bars...
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12/05/2017

Palo Duro CrossFit – CrossFit Weightlifting Hang Squat Clean + Push Jerk + Front Squat (5 x 3 ) 3 Reps of Complex EOMOM for 10 Minutes Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 13 Minutes 06 Sumo Deadlift High-pulls (95/65, Rx+=135/95) 06 Handstand...
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12/04/2017

Palo Duro CrossFit – CrossFit Weightlifting Pause Back Squats (5 x 3 ) 3 Second pause at bottomStart at 60% of your 1 Rep Max and Build. Workout of the Day Metcon (Time) 5 Rounds for Time: 10 Dumbbell Thrusters (35/20, Rx+=50/35) 50 Double-unders (2:1 Singles) 05...
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Sunday Funday

Palo Duro CrossFit – CrossFit Workout of the Day Pick your poison Tiff (AMRAP – Rounds and Reps) On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. Bruck (Time)...
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Community Workout

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 22 Minutes in Partners 24 Dumbbell Snatches (Alternating L/R, 50/35) 24 Box Jumps (24/20) 24 Dumbell Hang Cleans (One in each hand, 50/35) 24 Love Taps (Over Dumbbell, 35/20)...
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11/20/2017

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 07 Minutes 31 Pull-ups 31 Front Squats (75/55, Rx+=95/65) 31 Toes to Bar 31 Push Presses (75/55, Rx+=95/65) – Rest 2 Minutes – Repeat
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11/16/2017

Palo Duro CrossFit – CrossFit Workout of the Day Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest
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11/14/2017

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (AMRAP – Rounds and Reps) For Time 05 Squat Snatch (95/65, Rx+=135/95) 100 Sit-ups 05 Squat Snatch 80 Hand Release Push-ups 05 Squat Snatch 60 Kettle-Bell Swings (53/53, Rx+= 70/53) 05 Squat Snatch 40 Lateral Bar...
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