908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Hawk (Time) For Time Run 1 Mile / Row 2000 Meters 15 Burpees 50 Walking Lunges 25 Air Squats 50 Med Ball Thrusters (20/14) 25 Push-ups 50 Sit-ups 15 Burpees Run 1 Mile / Row 2000 Meters Zimmerman (AMRAP...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (4 Rounds for reps) Tabata! Tabata Jumping Alternating Lunges 1 Minute of Rest Tabata Box Jumps (24/20, Rx+=30/24) 1 Minute of Rest Tabata Hanging Knee Raises (RX+ = Toes To Bar) 1 Minute of Rest...
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08/09/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (15 Minutes to Establish 1 Rep Max) Suggested build 5-3-3-1-1-1 Workout of the Day CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time...
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08/08/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Skill Work Toes-To-Bar (Spend 15 Minutes working on this skill. ) Record your max unbroken set.
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08/07/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning Core Complex 3 Rounds for Reps :30 Sit-ups :30 Russian Twists :30 Flutter Kicks :30 V-upsL/R = 1 on Twists and Kicks No Weight on Russian Twists Workout of the Day Metcon (AMRAP – Reps) AMRAP in 15...
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08/06/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Press Complex (01 Complex E3MOM for 15 Minutes ) 03 Push Presses 05 Push Jerks Workout of the Day Metcon (Time) 3 Rounds for Time 400m Run 07 Squat Snatches (95/65, Rx+=135/95, Beast Mode=185/130) 01...
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08/05/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Clean Complex (01 Complex E3MOM for 15 Minutes ) 03 Power Cleans 05 Hang CleansStart at 65% of your 01 RM Hang Clean and build to AHAP Workout of the Day Metcon (Time) 27-21-15-9 reps for Time: Sumo...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Pick your poison Navy SEAL PT Pryamid (Time) For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Multiply Each Round Pull-Ups x 1 Push-Ups x 2 Sit-Ups x 3 ________________ Ex: Round 8 08 Pull-Ups 16...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Up & Down (Partner) (AMRAP – Rounds and Reps) AMRAP in 18 Minutes 60 Deadlifts (95/65, Rx+=135/95) 30 Synchronized Burpees 60 Front Squats 30 Alternating Burpees 60 Push Press 30 Burpees (15...
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