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Canyon, TX 79015

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WODs

20.1 OPEN WORKOUT

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10...
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10/10/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Pause Back Squats (03 Reps EOMOM for 10 Minutes ) 3 Second pause at bottom Workout of the Day Metcon (AMRAP – Reps) Every 02 Minutes on the Minute for 14 Minutes 06 Burpees (to a 06″ Target)...
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10/09/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Warm-up Skeeter’s Nutrition What is “Eating Good” mean? Who are some examples of people who “eat good?” Who are some examples of people that “Eat bad?” What’s one thing...
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10/09/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning 6 – 200m Sprints w/ Rest (6 Rounds for time) Run 200m Rest 01 Minute Run 200m Rest 01 Minute Run 200m Rest 01 Minute Run 200m Rest 01 Minute Run 200m Rest 01 Minute Run 200m Workout of the Day Metcon...
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10/08/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (01 Complex EOMOM for 12 Minutes ) Start at 60% of your 01 Rep Max and build to As Heavy As Possible. Workout of the Day Metcon (Time) For Time: 50...
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10/07/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Jack (AMRAP – Rounds) 20 Minute AMRAP (rounds) 10 Push Press (115/75) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) Skill Work Spend the rest of class working on any weakness or skill. Use...
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10/07/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Warm-up After a general warm-up, Build an obstacle course! Use whatever equipment you want and go through the course twice to get to know it and 4 times for time! Metcon (Time) OBSTACLE COURSE 4 Times for Time....
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10/04/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (Max Reps E3MOM for 04 Rounds ) Weight = 135/95 Scaled = 95/65 Workout of the Day Metcon (Time) For Time: 21 Handstand Push-ups 400m Run 21 Pull-ups (Rx+= Chest-to-Bar) 400m Run 21 Thrusters...
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10/03/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Negative Pull-Ups (Max Set EOMOM for 10 Minutes) Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself. Good Mornings (w/ Weight Plate) (12 Reps EOMOM for 10...
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