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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*Special Schedule Thanksgiving Week**
Monday-Wednesday | Normal Schedule

Thursday | 7am | Thanksgiving Day Wod

Friday | 10am | Black Friday Wod

Saturday | 10am | FREE Community Workout

Sunday | 1:30pm | Sunday Funday

 

Feel free to bring friends and family and join us for a great workout!
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Palo Duro CrossFit – CrossFit

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Weightlifting

Recommended Build: 05-05-03-01-01-01

Back Squat (12 Minutes to Establish 1 RM)

Workout of the Day

Rest 02 Minutes Between Workouts

Workout of the Day (AMRAP – Rounds and Reps)

AMRAP in 08 Minutes:

01 Wall Walk, 03 Alt Dumbbell Snatches

02 Wall Walks, 06 Alt Dumbbell Snatches

03 Wall Walks, 09 Alt Dumbbell Snatches

04 Wall Walks, 12 Alt Dumbbell Snatches

Etc…

Rx= 50/35

Workout of the Day (AMRAP – Rounds and Reps)

AMRAP in 08 Minutes:

01 Bar Muscle-up, 03 Machine Cals

02 Bar Muscle-ups, 06 Machine Cals

03 Bar Muscle-ups, 09 Machine Cals

04 Bar Muscle-ups, 12 Machine Cals

Etc…