908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

08/02/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Squat Complex (01 Complex E3MOM for 15 Minutes) 03 Front Squats 05 Back Squats Workout of the Day Metcon (Time) For Time, with a 15:00 Time Cap: 50 Thrusters (95/65, Rx+=135/95) **05 Toes to Bar On the...
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08/01/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Cindy the Bear (Time) 10 Rounds for Time 1 Bear Complex (95/65, Rx+=115/75) 5 Pull-ups 10 Push-ups 15 Air Squats 1 Bear Complex
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07/31/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Tabata Good Mornings (25/15 suggested weight) & Love Taps. 08 Rounds of Good Mornings (20 Seconds of work, 10 Seconds of rest) for LOWEST Reps. Rest 2 Minutes Then, repeat with Love Taps. Good Mornings...
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Lil Beast 7/31/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Beast Basketball Miss- Bear Crawl and Run Skeeter’s Nutrition What is one thing you learned at Lil Beast? Skill Work Jumping Pull-ups Workout of the Day LIL BEAST MURPH with a partner AMRAP 12 minutes 200m...
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07/30/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Start at 65% of your 1RM Strict (Shoulder) Press and build. 3/5 Press Complex (1 Complex E3MOM for 15 Minutes ) 03 Strict Presses 05 Push Presses Workout of the Day Metcon (Time) 5 Rounds for Time: 05...
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07/29/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Clean Complex (01 Complex E3MOM for 15 Minutes) 03 Power Cleans 05 Hang CleansStart at 65% of your 1RM Hang Clean and build each set to AHAP Workout of the Day Metcon (Time) 3 Rounds for Time: 400m...
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Lil Beast 7/29/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Relay Races Skeeter’s Nutrition What will you do to stay active during the school year? Skill Work Seated Rope Climb Workout of the Day 11min AMRAP 5 Burpees Bear Crawl 10 Ground to Overhead Ladder Hop 5...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups Jody (AMRAP – Rounds and Reps) Partner AMRAP in 30 Minutes 320m Row Each – Then – 171 Walking...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps...
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