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Crossfit

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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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CrossFit 13.4

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Main – CrossFit

(No Measure)

Each coach warm up your athletes!

Clean and Jerk (4-3-2-1)

65% – WOD Weight work up

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
135/95 #

CrossFit 13.3

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Main – CrossFit

(No Measure)

3 Rounds:
10 Wallballs 12/10
5 Pullups
1 Minute DU

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Weighted Abmat Situps

50 WAMS 45/35

CrossFit 13.2

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Main – CrossFit

(No Measure)

3 rounds:
10 Pushups
10 Jumping Airsquats
10 Lunges

Box Jumps (3×5 @ 80% Max Height)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Competition 1

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Main – CrossFit

(No Measure)

Row 500m

2 Rounds w/ Snatch Grip
5 Shrugs
5 Shrug High Pulls
5 Muscle Snatch
5 Hang Full Snatch
5 Behind the neck press

High-Hang Snatch (50% 1RM)

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#

07/19/2014

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Main – CrossFit

(No Measure)

3 Rounds of:
10 GHD Sit-ups
10 Front Squats(PVC)
10 Good Mornings
10 Broad Jumps
10 Side Lunges

PVC and DROM

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

LOOK! its a Jerk Squat!

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Main – CrossFit

Bar Complex (No Measure)

With Clean Grip:
5 Reps of-
Shrug
High Pull
Power Clean
Front Squat
Shoulder Press

With Snatch Grip:
5 Reps of-
Shrug
High Pull
Muscle Snatch
OHS

Split Jerk (4-3-2-1-2-3-4)

% = 65,75,85,95,85,75,65

Front Squat (4-3-2-1-2-3-4)

% = 65,75,85,95,85,75,65

Take your time in this WOD, Take time to rest and focus on your mechanix!

Hi-Yo Silver! Away!

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Main – CrossFit

Bring Sally Push Ups (No Measure)

During the song “Bring Sally Up”, Extend to full plank on the “up” and bottom of pushup on “down”
Attempt to stay in the top or bottom of the pushup for the entire song!

Pistols (3x “Max” per leg)

Metcon (Time)

3 Rounds (1 For Max, Tiff and Baby)

7 Driving Box Jumps 30/24
17 Ball Slams 20/15
14 OHWL 45/35
Driving Box Jump = Sled driving your box (pushing it on the carpet) from one post to the other. Complete the rep with a box jump. Get off and push it back to the first post. Jump. Continue for 7 reps.

OHWL = Overhead Weighted Lunge

HELL…en

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Main – CrossFit

DU Drill / Windshield Wipers (No Measure)

- 3 Minutes of Double Unders
- 20 Windshield Wipers
- 15 Airsquats

Shoulder Press (4-3-2-1-2-3-4)

start medium to heavy back to medium

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Clean Up!

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Main – CrossFit

(No Measure)

2 Rounds: 45/35
5 Shrug
5 Shrug High Pull
5 Hang Full Clean
5 Shoulder Press

DROM/MOB

Muscle-ups

Work on Scaled or Rx variations to improve technique and ready for the WOD!

Metcon (Time)

1-3-5-3-1
Muscle Up
Full Clean 135/95
Chest to bar scale/other scales double reps (2-6-10-6-2).

Double Your Rower

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Main – CrossFit

(No Measure)

Warm Up… Stretch… and pick your two metcons! 5k m row -then- 300 DUs for time or 3k m row -then- 150 DUs for time! You can do them in any order!

Metcon (Time)

5k m row

Metcon (Time)

3k m row

Metcon (Time)

300 DU’s

Metcon (Time)

150 DU’s
Split up between rowers and DU’s for the first WOD for time. Then rest completely before switching the group for the last WOD!

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