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Crossfit

HOURS
5am - 9pm
CrossFit SolSurvivor
Cheyenne, Wyoming

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

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Holy Oly


Main – CrossFit

(No Measure)

Buttkicks
Franks
Broadjump
Airsquats
5 Shrug
5 Shrug High Pull
5 Hang Power Clean
5 Shoulder Press
5 OHS
5 Hang Power Snatch

Olympic Lifting Total (Total Weight)

Work reps from 60% up to 1RM

Baby Faye


Main – CrossFit

(No Measure)

Warm and Snuggle Your Babies!!!! Cuz this is gonna hurt a little bit!

Metcon (Time)

Baby Faye!

B-all Slam (14) 20/15
A-irSquat (27)
B-ear Complex (5) 135/95
Y-Not Do 70 DU’s (for .7 0z)

F-lip Tire (8)
A-Round of Diane (the 9 round)
Y-Not Do a Mile
E-leven Over Bar Burpees
Diane = Deadlift and Handstand Push Ups for 9 135/95

I’m Over Fran


Main – CrossFit

(No Measure)

50 DU’s
20 4ct Flutter Kicks
10 OHWL w/ Light Weight
5 Shrug 45/35 (snatch grip)
5 Shrug High Pull
5 Muscle Snatch
5 Hang Power Snatch
5 OHS

I’m Over Fran! (Time)

21-15-9

OHS 95/65
T2B

(No Measure)

Work On Goats!!!!!!!!!!

The Chief


Main – CrossFit

(No Measure)

Row 400m
50 DU
10 Push Ups

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
womens rx = 95

Weighted Sit-ups (50)

CF Games Open 13.1


Main – CrossFit

(No Measure)

5 laps
15 Burpees
5 Shrugs
5 Shrug High Pull
5 Muscle Snatch
5 Hang Power Snatch
5 Snatch 65/35

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Each couplet of burpees and snatches is 1 round.

Pistols (10 Minutes of work)

Dead Press

Main – CrossFit

(No Measure)

500m row
3-2-1 Deadlift 50-60-70%
3-2-1 Shoulder Press 50-60-70%

Metcon (Weight)

20 Min EMOM:

Starting Min = 2 Deadlift 80% 1RM
Next Min = 4 Shoulder Press 70% 1RM

Continue alternating for 20 min
Starting at 321 go… 2 Deadlift, then rest until next min. then next min 4 Shoulder Press. if the weight becomes to heavy, scale back as little as possible to complete 20 min.

The Seven


Main – CrossFit

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
Women’s Rx = 95#, 175#, 53#

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

It’s Sledementary My Dear Watson


Main – CrossFit

(No Measure)

400m Row
Frankensteins
Lunges
Butt Kicks
Inch Worms

DROM

Let downs (3-3-3-3-3-3)

6×3
jumping pullup with slow, controlled, 10 second let down x3.

Metcon (Time)

D-n-B Sled Drive No Plates
2 Box Jumps 24/20
D-n-B Sled Drive 1 Plate
4 Box Jumps
D-n-B Sled Drive 2 Plates
6 Box Jumps
D-n-B Sled Drive 3 Plates
8 Box Jumps
D-n-B Sled Drive 4 Plates
10 Box Jumps
D-n-B Sled Drive 5 Plates
12 Box Jumps
D-n-B = Down and Back Pole to Pole

Rx (1) Plate Weight = 45/35
*Rx add 1 plate (45/35) each time
*Rx box jump 24/20

Closed Loop


Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

4 Rounds for time

1 Run 400m
36 Air Squats
6 Hand Stand Push-Ups

Helen’s Ugly Sister


Main – CrossFit

(No Measure)

3 Min DU Drill
2 Rounds of Arm Circles
1 Super Long Dead Hang

Helen’s Ugly Sister! (Time)

3 Rounds

100 DU’s
21 Kettlebell Swings 53/35
12 Strict Pull Ups

Shoulder Press (55%,60%,65%,70%,80%)

This is meant to be at the end of the hour after you have cooled down from the WOD!

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