03/21/2017
Announcements
5 WEEKS of CHANGE!
For the next 5 weeks, during the CrossFit Open, we have a big scheduling change!
– CANCELLATION of 6:45pm Class on Thursday Nights.
– An ADDITION of 6:45pm on Friday Nights.
Join us Thursday Nights at 7pm as we watch the Open workout announcements live at PDCF! Feel free to come up, bring food, and hang out as we watch the announcement together.
Join us Friday Nights at 5:45pm or 6:45pm to watch, help judge or participate in the open workout of the week. (All other Friday classes will be doing the open workouts too).
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Palo Duro CrossFit – CrossFit
Weightlifting
Overhead Squat (5×5)
5 reps at 60% of 1RM
5 reps at 65%
5 reps at 70%
5 reps at 75%
5 reps at 80%
Workout of the Day
Metcon (Time)
For time:
10 Power Cleans (135/95)
01 Bar Facing Burpee
09 Power Cleans
02 Bar Facing Burpees
08 Power Cleans
03 Bar Facing Burpees
07 Power Cleans
04 Bar Facing Burpees
06 Power Cleans
05 Bar Facing Burpees
05 Power Cleans
06 Bar Facing Burpees
04 Power Cleans
07 Bar Facing Burpees
03 Power Cleans
08 Bar Facing Burpees
02 Power Cleans
09 Bar Facing Burpees
01 Power Clean
10 Bar Facing Burpees
*18 Minute Cut-off
Rx+ = 155/105