908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

10/02/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Warm-up Skeeter’s Nutrition What is protein? Why is high protein important? What are some protein-rich foods? How can you add protein when eating fast food? Skill Work Weighted Squats. How to add weight to our...
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10/02/2019

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up
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10/02/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3 Minute Row Challenge (Distance) Row for 3 Minutes 2 Minute Double Under Challenge (AMRAP – Reps) Workout of the Day Metcon (Time) 3 Rounds For Time: 400m Run 15 Right-arm Kettlebell Snatches 15...
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10/01/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bear Complex (01 Set EOMOM for 10 Minutes) Power Clean Front Squat Push Press Back Squat Second Push PressStart light and build to as heavy as possible. Workout of the Day CrossFit.com 09-18-19 (AMRAP...
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09/30/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Warm-up Skeeter’s Nutrition When you are starving what do you crave? What is your favorite snack? Can you make yourself like or crave more healthy foods? Skill Work Deadlift Rowing Pull-ups Workout of the Day...
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09/30/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Baseline (Time) For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Weightlifting Hang Power Clean (03 Reps EOMOM for 12 Minutes ) Start at 60% of your 1 RM and build to as heavy as...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Pick your poison Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups CARDIO SHMARDIO (Time) 5 rounds for time 1k run 1k row Bert (Time) For Time: 50 Burpees 400m run 100...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Partner Angie (Time) Partner Angie In groups of 2 complete the following. 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 200m penalty run every time you switch who is doing work. *Only one partner...
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09/27/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning 800m + 400m + 200m Run (with rest) (Time) For Time: 800m Run – Rest 2 Minutes – 400m Run – Rest 2 Minutes – 200m Run Workout of the Day Death By Overhead Squat (AMRAP – Rounds)...
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