Sunday Funday

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

Pick your poison

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

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Female Weight: 185DL, 53KBS, 80OHS, 20″box, 35DB