Sunday Funday


Sunday Funday


Text any and all home workout pictures to 806-553-0577 (The PDCF number). We want to see you all in your home environments!!

Palo Duro CrossFit – CrossFit at Home

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Workout of the Day

If you don’t have access to a pull-up bar, pick another movement! Here’s some ideas; bent over rows, burpees, weighted sit-ups, or push-press.

1/2 Murph (Time)

For Time:

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

*If you have a 20lb/14lb vest, wear it.

Weekly Challenge

Daily Push-ups (AMRAP – Reps)

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