908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day “The Seven” Partner WOD (Time) 10 Rounds for Time: 7 Handstand Push-ups 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts (275/185) 7 Burpees 7 Kettlebell swings (70/53) 7 Chest-to-Bar...
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01/26/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner Workout AMRAP in 10 minutes Partner 1: 10 Dumbbell Ground to Overhead (50/35) 10 Love Taps (L/R=1) Partner 2: Max Burpees AMRAP in 10 Minutes Partner 1: 10 Back Squats (95/65) 10...
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01/25/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Odd Minutes: 10 L-Sit Dumbbell Presses Even Minutes: 02 Skin the Cats L-Sit Dumbbell Press (10 Reps EOMOM for 12 Minutes) In a seated position with torso fully upright, your legs together, and fully...
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01/24/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Up & Down (Partner) (AMRAP – Rounds and Reps) AMRAP in 18 Minutes 60 Deadlifts (95/65, Rx+=135/95) 30 Synchronized Burpees 60 Front Squats 30 Alternating Burpees 60 Push Press 30 Burpees (15...
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01/23/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Weightlifting Floor Wipers (10 Reps EOMOM for 12 Minutes) 135/95 Left/Right = 1 Conditioning 1000m Row (Time) Max Effort 1000m Row Workout of the Day Partner Fran (AMRAP – Reps) AMRAP (reps) in 10...
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01/22/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 40 Dumbbell Hang Clean & Jerks (Time) Rx= 50/35 20 on the right, 20 on the left. Workout of the Day Metcon (Time) 10 Rounds For Time: 12 Kettlebell Swings (53/35, Rx+=Heavier) 10 Box Jumps (24/20,...
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01/21/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Strength Work Max Farmer’s Carry Plate Hold (Time) Rx=45/25 Workout of the Day 10 Burpees = 200m run if it’s too cold. Partner Angie (Time) Partner Angie In groups of 2 complete the following. 100 Pull-ups 100...
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01/19/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Workout 10 minute AMRAP 10 Dumbbell Deadlifts (35/20) 8 Dumbbell Front Squats 6 Burpees Over Dumbbell – 2 minute Rest – 10 minute AMRAP 10 Kettlebell Swings...
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1/18/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (5 Reps EOMOM for 12 Minutes ) 02 Sets @ 70% 02 Sets @ 75% 01 Set @ 80% 01 Set AHAP Workout of the Day Metcon (Time) 5 Rounds for Time: 10 Handstand Push-ups 20 Double Dumbbell Box...
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