908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

07/23/2014

Palo Duro CrossFit – CrossFit Weightlifting Thruster (3 rep max ) Workout of the Day Metcon (Time) 5 Rounds for Time Run 100m 10 Pull Ups Run 100m 10 Burpees 30 Seconds of Rest
READ MORE

07/22/2014

Palo Duro CrossFit – CrossFit Weightlifting Turkish Get Up (10 on each arm) Workout of the Day Metcon (AMRAP – Rounds) Death By Air Squat & Push Press (75/55) 1 Air Squat and 1 Push Press in the first min 2 Air Squat and 2 Push Press in the second min 3 Air Squat...
READ MORE

07/21/2014

Palo Duro CrossFit – CrossFit Gymnastics Plank Holds (on Rings) (3 x 1 Minute) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 12 mins (rounds) Run/Row 400m 5 Deadlifts (205/135) 5 Hand Release Push ups
READ MORE

Fundamentals

Palo Duro CrossFit – CrossFit Shoulder Press Push Press Push Jerk Thruster Kettlebell Snatch Deadlift FUNDAMENTALS 2 Workout of the Day Metcon (Time) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlifts (95/65) Wall Ball...
READ MORE

07/18/2014

Palo Duro CrossFit – CrossFit Handstand Holds (3 x 30 secs ) Get inverted against a wall and hold.If you can walk on your hands, do 3 max effort distance walks Workout of the Day Metcon (AMRAP – Reps) 14 Minute AMRAP (Reps) 2 Minutes of Kettlebell SDHP (53/35) 2...
READ MORE

07/17/2014

Palo Duro CrossFit – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
READ MORE

07/16/2014

Palo Duro CrossFit – CrossFit 400m Run (Time) Max Effort 400m Run Workout of the Day Metcon (Time) 5 Rounds For Time 10 Wall Balls (14/10) 10 Hang Snatch (65/55)
READ MORE

07/15/2014

Palo Duro CrossFit – CrossFit Practice 10 Minute Practice of Pistols (one legged squats) Use pole or kettlebell as necessary Workout of the Day Metcon (Time) 3 Rounds for Time 10 Overhead Squats (75/55) 50 Double Unders (100 Singles)
READ MORE

07/14/2014

Palo Duro CrossFit – CrossFit Weightlifting Front Squat (5 x 3 ) Workout of the Day Metcon (Time) 21-18-15-12-9-6-3 Push Press (95/65) Box Jump (24/20)
READ MORE