908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

10/06/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bear Complex (1 Rep Max) Power Clean Front Squat Push Press Back Squat Second Push PressPerform one complex every two minutes for 12 minutes *No dropping *First three sets at 60% then slowly build...
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10/05/2017

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Metcon (AMRAP – Reps) AMRAP in 20 Minutes in Partners 0:00-9:00 Partner 1: AMRAP of Thrusters (95/65) Partner 2: 15 Pull-ups (switch positions after 15 completed Pull-ups) – Rest 2 Minutes –...
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10/05/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day **Strict 20 Minute Cut-off CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee...
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10/04/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning 1000m Row (Time) Max Effort 1000m Row Workout of the Day Metcon (AMRAP – Reps) 5 Rounds for Max Box Jumps: 03 Minutes: 07 Pull-ups (Rx+=Chest-to-Bar or 03 Ring Muscle-ups) 20 Wall Balls (20/14,...
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10/03/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch + Snatch Balance + Snatch + Overhead Squat 12 minute EOMOM Touch and go. Begin with 65% for first 3 sets then build. Workout of the Day Metcon (Time) 3 Rounds for Time: 10 Squat Snatch (95/65,...
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10/02/2017

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Workout of the Day Death by Calorie Row (AMRAP – Rounds) At the start of minute 1, row 1 Calorie. At the start of minute 2, row 2 Calories. Continue pattern until you cannot complete the movement within the...
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10/02/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Front Squat + 2 Back Squats (1 Set EOMOM for 12 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 Workout of the Day...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard 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 Tom (AMRAP – Rounds and...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) Partner Workout AMRAP in 18 Minutes 10 Alternating Burpees (Rx+=Dumbbell Burpees 20/10) 20 Pull-ups (Rx+=Chest-to-Bar) 30 Box Jumps (24/20, Rx+=30/24) 40 Med Ball...
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