908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

6/30/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon (Time) Quad 4 In Partners – 10 Rounds – 10 Hang Cleans (95/65) 1 – 200m Run or 300m Row 10 Front Squats 15 Bar Over BurpeesRX+ – (135/95) Beast Mode – (155/115) Partner A will perform...
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06/29/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Every Minute on the Minute Even: 05 Sumo Deadlifts Odd: Max Handstand Hold or Walk Sumo Deadlift (5 Reps EOMOM for 12 Minutes) 05 Reps @ 65% x2 05 Reps @ 70% x2 05 Reps @ 75% x2 Handstand Walk...
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6/28/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Kelen Helly (Time) For Time 400m Run 30 Box Jumps (24/20) 30 Wallballs (10,09, 20/14) 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups (Rx+= Chest-to-Bar) 400m Run 21 Kettlebell Swings 12 Pull-Ups 400m...
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beasts 6/28/2018

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Relay Races Skeeter’s Nutrition What is protein? Skill Work Box Jumps Sit Ups Workout of the Day 12 minutes with partner- 10 Alternating Box Jumps 20 Sit Up High Fives 30 Med Ball Side Tosses (10/4) Game...
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06/27/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Skill Work 1 Mile Run + 100 Sit-ups for Time 1-Mile Run (Time) Max Effort 1-Mile Run 100 Sit-ups (Time) 1 Mile Run + 100 Sit-ups (Time) Workout of the Day Metcon (Time) For Time: 10 Overhead Squats (95/65, Rx+=135/95) 20...
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06/26/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Skill Work Deficit Pull-ups (Max Set EOMOM for 12 Minutes ) *Lower yourself as slow as possible from the “chin over bar” position.Rx+=Weighted Deficit Pull-ups Parrallette Pass Throughs (10 Reps (Back &...
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beasts 6/26/2018

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up 800meter Fun Run Skeeter’s Nutrition What are carbs? Skill Work Workout of the Day For Time- 1 burpee, run 2 burpees, run 3 burpees, run 4 burpees, run ….12 burpees, run Game Pirates and Piranhas
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06/25/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Squat Clean + Push Jerk + Front Squat (3 Reps EOMOM for 10 Minutes ) 3 Reps of Complex EOMOM for 10 Minutes Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 06 Minutes 15 Sit-ups 30...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day pick your poison. Maggie (Time) 5 Rounds for Time: 20 Handstand Push-ups 40 Pull-ups 60 Pistols (Alternating) Candy (Time) 5 Rounds for Time: 20 Pull-ups 40 Push-ups 60 Air Squats
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