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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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Zeus

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Main – CrossFit

(No Measure)

20 over partner Burpees
Frankensteins
Lunges
Butt Kicks
High Knee Skips

DROM / Mobility 15 Minutes

Zeus (Time)

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Fill in the Plank

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Main – CrossFit

(No Measure)

3 Rounds:
Lateral Plank Walk tape to tape
10 Jumping Airsquats

OHPS (3 x ME OHPS Highest Weight)

Over Head Plate Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP – 15 Minutes
3 Wall Crawls
6 Alternating Side to Side Pullups
9 PRRCs
12 Hollow Rocks
S2S Pullups – turn under the bar opposite grips and pull right shoulder then left shoulder. Each rep counts

PRRCs – Push, Row, Reach, Crawl. No weight. Do a pushup, then one hand row and reach to the ceiling. row reach the other hand. crawl forward and start at the push up again

Hollow Rocks – round form your body like the bottom of a rocking chair, use your core to simulate the action of a rocking chair

Death by Sprints

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Main – CrossFit

DU Drill / Windshield Wipers (No Measure)

- 3 Minutes of Double Unders
- 20 Windshield Wipers
- 15 Airsquats
DROM / Mobility

Box Jumps (Max Height – Boo Ya!)

Metcon (AMRAP – Reps)

EMOM – Death by Sprints
20 meters (long tape line)
One Sprint on the First Minute
Two Sprints on the Second
Three on the Third… etc

Rep until you cannot complete the # of sprints within the minute. 14 Sprints is the line in the sand – under 14, 30 burps. over 14, 15 burps.

What’s Your Fran Time?

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Main – CrossFit

Warm-up (No Measure)

5 empty sled drives with 1 inch worm and 5 push ups at each end

DROM / Mobility

Clean and Jerk (3 (ME) 75% 1RM)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Tri – Bi… Don’t be Shy!

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Main – CrossFit

Warm-up (No Measure)

1000 m Row
50 DU’s + DROM / Mobility

In any order… all three need to be done! Load 1000 m row time in Wodify

1000m Row (Time)

Max Effort 1000m Row

Bipods/Tripods/Headstands/Handstands (10 Minutes of work)

Work Bipod to Tripod, Tripod to Tripod Leg Extension, To Headstand and back down. Then work on Handstands

Metcon (AMRAP – Reps)

AMRAP 13 Minutes:

1 Minute – ME Ring Push Ups
Rest 1 Minute
1 Minute – ME C2B Pull Ups
Rest 1 Minute
1 Minute – ME Hand Stand Push Ups
Rest 1 Minute
1 Minute – ME L Sit Hold
Rest 1 Minute
1 Minute ME Ring Dips
Rest 1 Minute
1 Minute ME Superman Back Extension
Rest 1 Minute
1 Minute ME Chin Over Bar Hang

Explanation: 7 minutes of work broke up with 6 minutes of rest. Holding position work (ie L Sit, Superman, Bar Hang) is total seconds held in the minute. ex. 3-10 second holds in 1 min = 30 reps. Total reps added together for all work!

Slam Jam

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Main – CrossFit

Warm-up (No Measure)

3 rounds:

Lap around the box
10 push ups
10 sit ups
10 airsquats

DROM/Mobility

Front Squat (5-5-3-3-3-2-1 90%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Box Jumps 24/20
Ball Slams 20/15

post to post (down and back) sprint between rounds

Oddly Even

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Main – CrossFit

Warm-up (No Measure)

3 Rounds w/ Snatch Grip: 45/35
5 Shrugs
5 Shrug High Pull
5 Muscle Snatch
5 Hang Power Snatch
5 Behind the Neck Press
5 Back Squats
5 Good Mornings
5 Calf Extensions (bar on back rack)

DROM/Mobility

Snatch Grip Deadlift (3-3-3-3-3 80% 1RM Deadlift)

Metcon (AMRAP – Reps)

Odd Minutes – T2B
Even Minutes – 8CBBB’s

*Row 1000/500 m

Starting with 1 T2B the first minute, then 2 8CBBB’s the second minute, then 3 T2B the third minute… etc… until you cannot complete the reps within the minute of time. Record the total reps completed. If you work 10 minutes or less 1000 meter row. Longer than 10 minutes 500 meter row.

Burpee What?

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Main – CrossFit

Warm-up (No Measure)

Dodge Ball!
2 Games/Rounds
6-8 red and green balls on the center line, Coach calls the movement to the balls (ie crawl, lunge, broad jump etc…) If you get hit in the legs – 10 Airsquats – If you get hit in the upper – 10 Pushups – you are out unless a player on your team catches a thrown ball! Play until no one is left! Winning team (each game) 15 4 ct. Flutter Kicks, Losing team 30 4 ct Flutter Kicks!

DROM/Mobility

Muscle-ups (Any Progression – Bar or Ring 15 Min)

Metcon (Time)

30 Burpee Pull Ups (jumping pull up)
20 Burpee Wall Ball Shots 20/14
10 Burpee Box Jumps 24/20

Oh Nancy… I Hate You!!!

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Main – CrossFit

Warm-up (No Measure)

2 Rounds
400 Meter Row
4 Laps Around Room
-Jog/Side Shuffle x2/Backwards
10 GoodMornings 45/35

DROM/Mobility – Focus on Hips, Hams, Glutes, Calves, Lumbar

Pendlay Row (3-3-3-3 Work to high weight 3 Rep)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Fantastic Gymnastics

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Main – CrossFit

Warm-up (No Measure)

3 Rounds
1 Minute Push Up Plank, then without rest 10 push ups. Rest 30 Seconds, Repeat.

Then

2 Rounds
30 Second Hold at Bottom of Air Squat, then without rest 10 air squats. Rest 30 Seconds, Repeat.

DROM / Mobility

Then

15 Minutes, work on dirty stinky Goats!

DROM/Mobilty

Metcon (Time)

10 Reverse Grip Strict Pull Ups
8 Two Hand Superman Ring Push Ups
6 Strict Dips
4 Strict Handstand Push Ups
2 Rope Climbs (Rx+ no legs)
4 Strict Handstand Push Ups
6 Strict Dips
8 Two Hand Superman Ring Push Ups
10 Reverse Grip Strict Pull Ups

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