Announcements

Can’t Miss Mondays 

We are 100 days away from the 2023 CrossFit Open! What is The CrossFit Open? It’s the largest participatory sporting event on earth.

Each year we fully participate in The Open and have a blast as we all suffer together. No matter what your athletic level or how long you’ve been working out..The Open is for EVERYONE! 

Here’s a great 2 Min video about The Open: https://www.youtube.com/watch?v=TbOKbH5ORNA

Starting in November, in prep for The Open, we will be re-testing some past Open workouts on Mondays. Each class will have 2 heats (just like in The Open) as each of us will do the workout and judge standards, count reps, and encourage each other. The Open can be super intimidating, but our goal is to show you that it’s really FUN and really for EVERYONE! 

Have a favorite Open Workout or one that you’d like to re-do?  Let us know! 

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Palo Duro CrossFit – CrossFit

Cardio

Time Each Row Separately:

800m Max Effort Row

– Rest –

500m Max Effort Row

– Rest –

800m Max Effort Row

– Rest –

500m Max Effort Row

*Rest Time = Try to rest equal parts Row/Rest. Work in pairs if space is needed.

800m Row (Time)

Max Effort 800m Row

500m Row (Time)

Max Effort 500m Row

800m Row (Time)

Max Effort 800m Row

500m Row (Time)

Max Effort 500m Row

Workout of the Day

Workout of the Day (Time)

3 Rounds for Time:

20 Alt Dumbbell Snatches (50/35)

20 Alt Dumbbell Stepback Lunges (50/35)