908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

12/6/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting AMRAP in 02 Minute Sets of: Max Reps of Overhead Squats (95/65) – Rest 2 Minutes – Max Reps of Overhead Squats (45/35) – Rest 2 Minutes – Max Reps of Overhead Squats (PVC Pipe)...
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12/5/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Strength Work Use 2 – 24″ Boxes or Hold on Rings. Odd Minutes: Max L-Sit Hold Even minutes: 03 Reps natch Balance L-Sit (Max Hold EOMOM for 12 Minutes ) Snatch Balance (03 Reps EOMOM for 12 Minutes ) Workout...
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12/04/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3 Power Cleans + 2 Front Squats + Jerk (01 Set EOMOM for 12 Minutes ) 12 minute EOMOM Begin at 70% of 1RM Clean and Jerk and build to as heavy as possible. No dropping bar between movements. Workout of...
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12/3/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Tempo Deadlifts (03 Reps EOMOM for 12 Minutes ) Regular pull off ground, 5 second negative.Start at 60% of your 1 RM and build to AHAP. Workout of the Day Benchmark Workout from 1/9/2018 Frankie’s...
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12/2/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Good Mornings (w/ Weight Plate) (Record LOWEST Reps in Tabata ) https://www.youtube.com/watch?reload=9&v=8GOEpk55Ka8 Tabata Calorie Row (Calories) 8 Rounds – 20 secs of work/10 secs of rest for...
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12/01/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day pick your poison Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 2 Rounds for Reps AMRAP in 12 Minutes Partner 1: 20 Box Jumps (20/16) Partner 2: Max Sumo Deadlift High Pulls (53/35) –Rest 3 Minutes– AMRAP in 12 Minutes Partner...
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11/29/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Black Friday Special (Time) In Partners for Time: Run/Row 200m (together) 100 Double-Unders/300 singles Run/Row 200m (Partner 1) 100 Power Cleans (95/65) Run/Row 200m (Partner 2) 100 Pull-ups Run/Row...
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Thanksgiving Day

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Thanksgiving Feast (Time) In Partners (Split work evenly) Appetizer: 50 Burpees 5 Plates (Rounds) of: 50 Double or Single Unders 20 Goblet Squats (35/20, Rx+=50/35) 10 Pull-ups 5 Deadlifts (225/155,...
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