908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

11/13/2017

Palo Duro CrossFit – CrossFit Workout of the Day Liftoff 2016 (AMRAP – Rounds and Reps) AMRAP in 15 minutes of: 25 Pull-ups 50 Calorie Row 100 Overhead Squats (45/35) 50 Box Jumps (24/20) 25 Pull-ups
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Sunday Funday

Palo Duro CrossFit – CrossFit Workout of the Day Tom (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 7 Muscle-Ups 11 Thrusters, 155# 14 Toes-To-BarIn honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007To learn more about Tom...
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11/11/2017

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (3 Rounds for reps) 3 Rounds for Max Reps at each station: From 0:00-2:00, run 400m then Double-Unders From 2:00-3:00, Dumbbell Push Jerks (35/20) From 3:00-4:00, Pull-Ups (Rx+=Bar Muscle-Ups) From 4:00-5:00, Dumbbell...
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11/10/2017

Palo Duro CrossFit – CrossFit Weightlifting Deadlift (4 Reps EOMOM for 12 Minutes ) 3 @ 70% of 1 RM 2 @ 75% 1 @ 80% Workout of the Day CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar...
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11/09/2017

Palo Duro CrossFit – CrossFit Workout of the Day The Ghost (AMRAP – Reps) 6 Rounds for Reps 1 Minute Calorie Row 1 Minute Burpees 1 Minute Double Unders 1 Minute Rest*If more people than 8 people are in the class, 1/2 the group will rotate Double Under, Burpee, then...
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11/08/2017

Palo Duro CrossFit – CrossFit Weightlifting Squat Clean (12 Minutes to Establish a 1 Rep Max) Workout of the Day Metcon (Time) For Time 15 Handstand Push-ups 20 Toes-to-Bar 30 Deadlifts (155/105, RX+=185/135) 100 Double-Unders 30 Box Jumps (24/20, RX+=All the Way Overs) 20...
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11/07/2017

Palo Duro CrossFit – CrossFit Weightlifting Watch this video to get clarity on the Box Squat! https://www.youtube.com/watch?v=mjm3W3tQejM Box Squats (05 Reps EOMOM for 10 Minutes ) Using a 16″ or 20″ Box, perform a full squat until you come to a complete resting...
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11/06/2017

Palo Duro CrossFit – Bad to the Bow Metcon (Time) For Time: 20 Burpees 30 Med Ball Sit ups 40 Wall Balls 50 Box Jumps 40 Jumping Alternating Lunges 30 Knee Raises 20 Pull Ups
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11/06/2017

Palo Duro CrossFit – CrossFit Gymnastics 3 Minute Row Challenge (Distance) Row for 3 Minutes Love Taps (Max Reps in 3 Minutes ) In a seated position with your legs fully extended and a Kettle-bell positioned at your feet. Tap your heels on the left side of a Kettle-bell...
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