908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

CLOSED FOR HOMECOMING FAIR

Palo Duro CrossFit – CrossFit View Public Whiteboard
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10/13/2017

Palo Duro CrossFit – CrossFit Weightlifting 1 Hang Squat Clean & 1 Clean & Jerk (1 Rep Max) 1 Hang Squat Clean 1 Clean & JerkEvery two minutes for 12 minutes perform one complex: *No dropping in complex *First three sets at 65% then slowly build. Workout...
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10/12/2017

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Workout of the Day Partner Cindy (AMRAP – Rounds and Reps) AMRAP in 20 Minutes While partner one completes one round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Partner two completes as many Sit-ups as...
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10/12/2017

Palo Duro CrossFit – CrossFit Workout of the Day 2017 Team Series Event 4 (Time) Partner Workout for Time 100 Calorie Row 100 Toes-to-Bars *Switch as needed Skill Work For the remainder of class work on a weakness! Take this opportunity to get some one-on-one coaching, work...
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10/11/2017

Palo Duro CrossFit – CrossFit Weightlifting Bench Press (10 x 2) Perform 2 Bench Press every minute on the minute for 10 minutes: *First five sets at 70% then slowly build. Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 08 Minutes 21 Dumbbell...
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10/10/2017

Palo Duro CrossFit – CrossFit Metcon Unbroken Wall Balls (Time) For time: 21-18-15-12-9-6-3 Of Unbroken WallBalls (20/14) Workout of the Day Metcon (Time) For Time: 02 Bear Complex (95/65, Rx+=135/95) 30 Pull-ups (Rx+= 15 Ring or Bar Muscle-ups) 02 Bear Complex 30 Handstand...
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10/09/2017

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Workout of the Day Metcon (4 Rounds for reps) TABATA! Dumbbell Burpees (35/20) Jumping Alternate Lunges (L/R=1) Hanging Knee Raises (Rx+= Knees to Elbow) Passthroughs (F/B=1, 24″, Rx+= Push-up & Dip...
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10/09/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (2 Rep Max) 10 minutes to establish 2 rep max: Preferred build every two minutes: 5 – 60% 4 – 65% 3 – 70% 2 – 80% 2- 85+% Workout of the Day...
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Sunday Funday

Palo Duro CrossFit – CrossFit Workout of the Day *Pick your poison Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m Andy (Time) For time, wearing a 20-lb. vest: 25...
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