908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

OPEN WOD Wednesday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4...
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02/12/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics Odd Minutes: Max Pass Throughs (20″ box, F/B=1, Rx+= Push-up & dip too) Even Minutes: 10 Ring Rows Parrallette Pass Throughs (Max Reps EOMOM for 10 Minutes ) Ring Rows (10 Reps EOMOM for 10 Minutes)...
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2/11/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Tempo Deadlifts (05 Reps EOMOM for 10 Minutes ) Regular pull off ground, 5 second negative.Start at 60% and build to as heavy as possible. Workout of the Day 21-15-09 Complex (Time) For Time 8 Deadlifts...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 metersU.S. Army Spc. Andrew...
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02/09/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) Partner Workout: 20 Minute As Many Rounds and Reps as Possible 40 Wall Balls (20/14, 10,9) 30 DB Push Presses (35/20) 20 Hanging Knee Raises (Rx+ = Toes to Bar) 30...
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02/08/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (1 Set EOMOM for 12 Minutes) Workout of the Day Metcon (Time) For Time: 20 Power Snatches 20 Barbell-Facing Burpees 20 Overhead Squats 20 Barbell-Facing...
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02/07/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles The Chief (PDCF) (AMRAP – Rounds and Reps)...
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OPEN WOD Wednesday!

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100...
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02/05/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Pause Back Squats (04 Reps EOMOM for 12 Minutes ) 3 Second pause at bottom Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 16 Minutes 50 Air Squats (Rx+= 26 Alternating Pistols) 50 Love...
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