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Canyon, TX 79015

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WODs

07/26/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Snatch & Overhead Complex (01 Complex E3MOM for 15 Minutes ) 03 Power Snatches 05 Overhead Squats Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 07 Minutes 30 Alt Dumbbell...
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07/25/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Burping Annie (Time) 50 Double Unders 50 Burpees 40 Double Unders 40 Burpees 30 Double Unders 30 Burpees 20 Double Unders 20 Burpees 10 Double Unders 10 Burpees
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07/24/20019

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning 1000m Row + 400m Run (Time) For Time: Max Effort 1000m Row immediately into a max effort 400m run Workout of the Day Metcon (Time) For Time: Buy-in: 400m Run 21-15-09 Pull-ups (Rx+=Chest-to-Bar) Push-ups...
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Lil Beast 7/24/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Foot Work Skeeter’s Nutrition What are some healthier dessert options? Skill Work Review Workout of the Day PARTNER WOD 2 Rounds for Time Switch EVERY rep 4 Funicides 10 Burpees 20 Knee Push-ups 30 Squats...
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07/23/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Press Complex (01 Complex E3MOM for 15 Minutes) 03 Push Presses 05 Push JerksStart at 60% of your 1RM Push Press and build each set. Workout of the Day Metcon (Time) 15-12-9-6-3 Reps for Time: Hang...
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07/22/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3/5 Squat Complex (01 Complex E3MOM for 15 Minutes) 03 Front Squats 05 Back SquatsStart at 60% of your 1 RM Front Squat and build to AHAP! Workout of the Day CrossFit Games Open 15.3 (AMRAP – Reps)...
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Lil Beast 7/22/19

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Med Ball Partner Warmup Skeeter’s Nutrition What makes a great athlete? Skill Work Ring Rows Workout of the Day 10 Minute AMRAP 10 Knee Pushups 10 Ring Rows 10 Supermans Sprint Game Beast Choice!
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7/19/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 Reps EOMOM for 10 Minutes ) Workout of the Day Metcon (Time) For Time: 1 Mile Run Then, 2 Rounds of: 20 Single Arm Dumbbell Hang Clean & Jerks (35/20, Rx+=50/35) 50 Sit-ups
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07/18/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Bonus Treat JULY 2019 Monthly Challenge (Time) 21 Hang Clean & Jerks 135/95
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