908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

09/29/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Pull + Hang Snatch + Snatch 12 minute EOMOM: no dropping bar. begin at 70% of 1RM snatch and build Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 50’ Overhead...
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9/28/17

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Metcon (No Measure) Bring Sally Up During the song Flower by Moby When the lyrics say “Bring Sally Down” descend into the movement. When the lyrics say “Bring Sally Up” ascend out the...
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09/28/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day 40 Minute Time Cap Filthy Fifty (Time) For Time: 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (53/26) 50 Walking Lunges (L/R=2) 50 Knees to Elbows 50 Push Press (45/35) 50 Sit Ups 50...
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09/27/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift Every other minute for 12 minutes perform 6 deadlifts. -Touch and go deadlifts -all sets done at 60% Workout of the Day Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons,...
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9/26/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon Bring Sally Up (No Measure) During the song Flower by Moby. When the lyrics say “Bring Sally Down” descend into the movement. When the lyrics say “Bring Sally Up” ascend out of the movement....
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9/25/17

Palo Duro CrossFit – Bad to the Bow View Public Whiteboard Workout of the Day Rest exactly 2 Minutes after completing Baseline to start the Metcon Baseline (Time) For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups* This is a full out sprint workout Metcon...
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09/25/2017

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Rest Exactly 7 Minutes after completing Baseline to Start your 1 Mile Run Baseline (Time) For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Weightlifting You have exactly 7 minutes from...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Team “Bull” (Time) Teams of 3 3 Rounds for Time: 300 Double Unders 75 Overhead Squats (135/95) 75 Pull-ups 1 Mile Partner Run *Split work as needed*One hour time cap
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (4 Rounds for reps) Tabata! 4 Movements (8 Rounds of 20 second of work/10 seconds of rest rounds in each movement) for Max TOTAL Reps. Push-ups (RX+= Handstand Push-ups) 1 Minute Rest Sit-ups 1...
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