908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

6/23/18

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) Community Workout Every Minute on the Minute for 9 Minutes 10 Kettlebell Swings (53/35) Max Reps Push-Ups – 2 Minute Rest – Every Minute on the Minute for 9...
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6/22/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Pause Back Squats (3 Reps EOMOM for 12 Minutes ) 3 Second pause at bottomStart at 3 Reps at 65% of 1 Rep Max and build to as Heavy as Possible. Workout of the Day Metcon (AMRAP – Rounds and Reps)...
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06/21/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Cindy’s Sister (Time) For Time: 5 Rounds of “Cindy” 30 Thrusters (95/65) 5 Rounds of “Cindy” 30 Power Cleans (95/65)1 Round of Cindy = 05 Pull-ups 10 Push-ups 15 Air-squats
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beasts 6/21/2018

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Tail Tag Skeeter’s Nutrition Why is water important? Skill Work burpee box jumps Workout of the Day Basketball Miss: 4 burpee box jumps Continue to shoot until you miss, backing up a line each time Game Octopus
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06/20/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (05-05-03-03-01-01) 05 reps at 65% of 1RM x2 03 reps at 75% of 1RM x2 01 reps at 85% of 1RM x2 Workout of the Day Metcon (Time) For Time: 10-20-30-40 Hang Power Snatch * 100-200-300-400 m...
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06/19/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (05 Reps EOMOM for 12 Minutes ) Workout of the Day 06/04/17 CrossFit.com (AMRAP – Reps) 5 Rounds for Reps: 1 Minute of Sumo Deadlift High-pulls 1 Minute of Push Presses 1 Minute of Calorie Row...
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beasts 6/19/2018

Palo Duro CrossFit – Lil Beasts View Public Whiteboard Warm-up Deck of Cards Skeeter’s Nutrition What is exercise? Why is it important? Skill Work Ground to Overhead with Plate Med Ball Squats Workout of the Day Tabata- 3 songs – Ground to Overhead (10/5)...
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06/18/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Load a barbell and increase load as able. Romanian Deadlifts (RDL) (10 Reps EOMOM for 10 Minutes ) https://youtu.be/XowKMitOVNc?t=552 Workout of the Day Pick your Poison Grace (Time) For Time: 30 Clean and...
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06/16/2018

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) Partner Workout 2 Rounds of.. 0:00 – 2:00 Max Synchronized Wall Balls (20/14, 10/9) 2:00 – 4:00 Max Pull-Ups 4:00 – 6:00 Max Alternating Box Jumps (24/20)...
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