05/04/2020

Announcements

SEND PICTURES!!
Text any and all home workout pictures to 806-553-0577 (The PDCF number). We want to see you all in your home environments!!
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Palo Duro CrossFit – CrossFit at Home

View Public Whiteboard

Workout of the Day

Metcon (Time)

21-15-9

Bench or Floor Press (Something heavy! Single arm with Dumbbell or loaded barbell if your have it)

Lunges (L/R=1)

Sit-ups

18-12-6

Hang Cleans (Same weight you used for bench or floor press)

Russian Twists (L/R=1)

Box or Broad Jumps

15-9-3

Push-ups

Dips (Use a box, couch, coffee table, or rings!)

Kettlebell or DB Swing

Weekly Challenge

Daily Sit-ups (Daily Total )

Log your daily sit-up total here! Add up however many you’ve done in the workout of the day and all extra too.