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 Will Lindsay (Time) 10 Rounds for Time: 3 Devil Presses (2×55/35) 22 Alternating Dumbbell Lunges (2×55/35) 19 Air Squats Wear a Weight Vest (20/14 lb)
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner Workout 30 Minute AMRAP: 100 Calorie Row 100 Burpees 100 Dumbbell Push Jerks (35/20) 100 Box Jumps (24/20) **Switch as needed
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06/07/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (05 Reps EOMOM for 10 Minutes ) Workout of the Day Metcon (AMRAP – Reps) EOMOM for 20 Minutes Even: :30 of Honest Hard Jump Rope Work (Singles, Doubles, or Triples) Odd: Max...
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06/06/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups*must be judged if you’re going for the board! Skill Work 2 Minute Burpee Box Overs (24/20) (AMRAP – Reps) Open Standards...
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Lil Beast 6/5/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Snatch It Up Skeeter’s Nutrition Skeeter’s Rules Review Skill Work Plank Jump (Frog) Squats Workout of the Day 3 Rounds 20 Seconds Each 10 Seconds Rest Plank hold Jump squats Burpees Jumping jacks Game...
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06/05/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Tempo Deadlifts (3 Reps EOMOM for 12 Minutes ) Regular pull off ground, 5 second negative. Workout of the Day Metcon (Time) For Time: 100 Sit-ups 80 Jumping Alt Lunges (L/R=2) 60 Double Dumbbell Hang Cleans...
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06/04/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Turkish Get Up (04 Reps EOMOM for 12 Minutes (2L/2R)) Workout of the Day Metcon (2 Rounds for reps) AMRAP in 05 Minutes 12 Kettlebell Swings (53/35, Rx+=Heavier) 12 Ring Dips (Rx+=06 Ring Muscle-ups) 12...
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Lil Beast 6/3/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Pizza Carry Skeeter’s Nutrition Skeeter’s Rules Skill Work Air Squat Workout of the Day 8min AMRAP Run to Barn 8 Squats Bear Crawl Cone to Cone Game Four Corners
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06/03/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean + Hang Clean + Cluster (1 Complex EOMOM for 10 Minutes ) 01 Power Clean 02 Hang Cleans 01 Cluster *Build to a heavy finish Workout of the Day Metcon (Time) 3 Rounds for Time: 15 Power Cleans...
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