908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

02/04/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (01 Complex 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 (AMRAP...
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02/03/2019

Palo Duro CrossFit – Crossfit Bad to the Bow View Public Whiteboard Weightlifting Walking Lunges (5 x 1 ) With Dumbbells in each hand. Lunge across the gym and back Skill Work Sit-ups (5 x 20) Workout of the Day Metcon (AMRAP – Rounds and Reps) Partner Workout 15...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Pick your poison! Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while...
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02/02/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Workout 18 Minute AMRAP 10 Kettlebell Swings (53/35) 10 Front Squats (95/65) 10 Dumbbell Hang Snatches (35/20) 10 Push Presses 10 Burpees 10 Deadlifts 200m Partner...
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02/01/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Bear Complex (01 Complex EOMOM for 12 Minutes) Power Clean + Front Squat + Jerk + Back Squat + Jerk. Begin at 60% and build Workout of the Day Metcon (Time) 04 Rounds for Time: 400m Run (500m Row if...
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01/31/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8...
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OPEN WOD Wednesday!

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP...
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01/29/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Front Squat + 2 Back Squats (1 Complex EOMOM for 10 Minutes) Use the same bar. Perform front squat, re-rack, then perform 2 back squats. All sets performed at 75% of your Front Squat 1RM Conditioning...
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01/28/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Hang Squat Clean & 1 Clean & Jerk (02 Reps EOMOM for 12 Minutes ) 1 Hang Squat Clean 1 Clean & Jerk02 Reps of the Complex EOMOM. You CAN drop the bar between reps, after the jerk. Workout of...
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