908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

09/26/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Red Light / Green Light (Time) Row 1000m – rest 2 minutes – 50 Burpee box jumps (24″/20″) – rest 2 minutes – Run 800m
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09/25/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Warm-up Skeeter’s Nutrition What is exercise and why is it important? Skill Work Pull-up (Jumping, Banded) Ground to Overhead with 10lb/15lb Plate Burpee Workout of the Day Metcon (AMRAP – Rounds and...
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09/25/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Odd: 10 RDLs. Even: Max Ring Plank Hold (60 sec max) Plank Holds (on Rings) (05 Sets of Max effort hold ) Romanian Deadlift (Single Leg) (10 Reps (05L/05R) EOMOM for 10 Minutes )...
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09/24/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics 10 Minutes to do 4 Attempts at Max Unbroken Bar Muscle-up Set. If you don’t have a Bar Muscle-ups, then practice Jumping Bar Muscle-ups or Jumping Chest-to-Bar Pull-ups. Bar Muscle-ups (4 Attempts at Max...
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09/23/2019

Palo Duro CrossFit – Homeschool PE View Public Whiteboard Warm-up Skeeter’s Nutrition What makes a snack “Healthy?” What makes a snack “Unhealthy?” What are some “Healthy Snacks?” Skill Work Line Hops Kettlebell Deadlifts Handstand...
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09/23/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Snatch + 5-4-3-2-1 Overhead Squats (15 Minutes to Complete all sets) Perform 1 squat snatch followed by 5 overhead squats. Increase weight. Then, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch +...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Quad Shock (AMRAP – Rounds and Reps) AMRAP in 35 Minutes 400m Backwards Run 800m Row 05 Back Squats (45% of 1RM) 10 Pull-ups (CTB or L, if able) 15 Russian Twists (L/R=1, 35/26) Hall (Time) 5...
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09/21/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (Time) Zach’s 25th Birthday Partner WOD! 2 Rounds for Time: Round 1= Partner 1 does all of the A movements, Parter 2 does all of the B movements. Round 2 = Switch A: 25 Wall-balls (20/14,...
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09/20/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (3 Reps EOMOM for 10 Minutes) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes 15/12 Calorie Row 15 Wallballs (20/14, 10’9′, Rx+=25/20) Conditioning Rest...
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