908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

Sunday Funday

Palo Duro CrossFit – CrossFit Weightlifting Navy SEAL PT Pryamid (Time) For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Multiply Each Round Pull-Ups x 1 Push-Ups x 2 Sit-Ups x 3 ________________ Ex: Round 8 08 Pull-Ups 16 Push-Ups 24 Sit-Ups ()
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11/04/2017

Palo Duro CrossFit – CrossFit Workout of the Day Metcon (AMRAP – Reps) AMRAP in 18 Minutes 0:00-2:00 | 200m Run* or 300m Row* 2:00-4:00 | Wall Walks (Rx+= Strict Hand Stand Push-ups) 4:00-6:00 | Dumbbell Thrusters (35/20, Rx+=50/35) 6:00-8:00 | Ring Dips Rest 2:00,...
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11/03/2017

Palo Duro CrossFit – CrossFit Weightlifting Front Squat (4 x 4) *All sets performed at 80% * 10 minute Cap Workout of the Day Metcon (Time) For Time: 60 Push-ups 50 Ring dips 40 Box Jumps (24/20, Rx+=All the Way Overs) 30 Kettle Bell Swings (53/35, Rx+= 70/53) 20 Power...
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11/02/2017

Palo Duro CrossFit – Bad to the Bow Conditioning In Groups of 8, spend 3 Minutes at each station. 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...
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11/02/2017

Palo Duro CrossFit – CrossFit Workout of the Day Dumbbell DT (Time) 5 Rounds for Time 12 Deadlifts (50/35) 09 Hang Cleans (50/35) 06 Jerks (50/35) Skill Work Spend the rest of the class working on a weakness or doing the October Challenge!
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11/01/2017

Palo Duro CrossFit – CrossFit Weightlifting 2 Minute Snatch Challenge (AMRAP – Reps) 95/65 Rx+= 135/95* rest 3 minutes before going into 2 minute clean and jerk challenge 2 Minute Clean & Jerk Challenge (AMRAP – Reps) 95/65 Rx+= 135/95 Workout of the Day...
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10/31/2017

Palo Duro CrossFit – CrossFit Weightlifting 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (1 Set EOMOM for 12 Minutes) Start at 65% and Build. Workout of the Day Metcon (Time) For Time: 100 Double Unders (2:1 Singles) 40 Front Rack Static Lunges* (35/20, Rx+=50/35)...
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10/30/2017

Palo Duro CrossFit – Bad to the Bow Skill Work Wall Walks or Handstand Walks 3 Wall Walks EOMOM or Max Distance Handstand Walk EOMOM Wall Walks (3 Reps EOMOM for 12 Minutes ) https://www.youtube.com/watch?v=Aprh33Qfmys Workout of the Day Handstand Walk (Max Distance EOMOM...
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10/30/2017

Palo Duro CrossFit – CrossFit Weightlifting Bench Press (03 Reps EOMOM for 10 Minutes) Start at 70% of 1RM and Build. Workout of the Day Quad-ruple (Time) 4 Rounds for Time 400m Run 50 Air Squats*20 Minute Cut-off
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