908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

11/27/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Pause Back Squats (03 Reps EOMOM for 12 Minutes ) 3 Second pause at bottom Workout of the Day Metcon (Time) For Time: 150 Double-Unders (2:1 Singles) 30 Front Squats (95/65, Rx+=135/95) 16 Ring Dips Then, 2...
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11/26/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning Pick which one you DON’T want to do. 🙂 1600m (1 Mile) Row (Time) Row 1 Mile for Time 40 Burpee Box Jumps (Time) 24/20 Workout of the Day Fran Complex (Time) For Time: 07 Bar Muscle-ups 07 Chest-to-Bar...
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11/25/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting EMOM for 10 Minutes Even: 06 Sumo Deadlifts Odd: 03 Negative Pull-ups Sumo Deadlift (06 Reps EOMOM for 10 Minutes ) Gymnastics Negative Pull-Ups (03 Reps EOMOM for 10 Minutes ) Hold your chin over the bar...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Pick your poison 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row Bre’s Run-Row (AMRAP – Rounds and Reps) AMRAP in 30 Minutes 500m Row 400m Run Sham (Time) 7 Rounds for time...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (Time) Partner Workout For Time 400 Run or 500m Row (Each) 200 Singles (Rx+= 150 Double Unders) 150 Air Squats 100 Push Ups (Rx+=Diamond) 80 Love Taps (L/R=2, Over 53/35 Kettlebell) 60 Box Jumps...
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11/22/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics 10 Minutes of Ring work! Work on Ring Pull-ups, Ring Muscle-up Progression, Ring Muscle-ups, Strict Ring Muscle-ups, or Weighted Ring Muscle-ups. Ring Pull Ups Muscle Up Progression From Lowered Rings or...
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11/21/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (01 Set EOMOM for 12 Minutes ) First 3 sets done at 60% then build to a heavy finish. *no dropping the bar in complex. Workout of the Day Metcon (Time) For...
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11/20/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Clean + Jerk (03 Reps EOMOM for 12 Minutes ) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 10 Calorie Row 10 Hang Cleans (95/65, Rx+=135/95) 10 Dumbbell Bench Press...
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11/19/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 24″/20″ Pick something heavy to use: Kettle-bell, Dumbbell(s), Barbell, Medball, Person, etc… Hold weight anyway: Front rack, back rack, suitcase, over shoulder, etc… Weighted...
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