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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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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!

Shiver me Timbers….


Main – CrossFit

(No Measure)

500m Row
5 Laps

PVC w/ clean grip
10 Shrugs
10 Shrug High Pulls
10 Power Cleans
10 Jerks

DROM

Clean and Jerk (3-3-3)

Light weight! Mechanical form focus!

Metcon (Time)

12 C/J
3 W2W OBJ
9 C/J
6 W2W OBJ
6 C/J
9 W2W OBJ
3 C/J
12 W2W OBJ
C/J = Clean and Jerk 135/95

W2W OBJ = Wall to Wall Sprint Over Box Jump 30/24. Two foot leap and land!

There is a 15 Min. time cap to complete this WOD! Aim to Complete it!

Metcon (Time)

Strict Push Up Plank Drill!

Max Effort for Time!
This will be performed from the up position of the Push Up! Maintain Strict Plank! No Bowing, No Bridging!

Death by Dips


Main – CrossFit

(No Measure)

10 Jumping Airsquats
Frankenstiens
10 Push Ups
Bear Crawl
10 Duck Walks
Side Lunge

DROM/MOB

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

55%, 65%, 75%, 85%, 90% If you feel like pushing a 1RM do so!

Metcon (AMRAP – Rounds and Reps)

Death by Dips

EMOM increase Dip by 1!

The Final Countdown


Main – CrossFit

(No Measure)

5 Laps
w/ snatch grip:
5 Shrug
5 Shrug High Pull
5 Muscle Snatch
5 Wide Grip Shoulder Press
5 OHS
20 Lunges

DROM

Metcon (AMRAP – Reps)

2 Min
Rest 1 Min
4 Min
Rest 2 Min
Complete WOD for Time of:

40 DU’s
20 WallBalls 20/14
10 KB Snatch (5 each) 53/35
20m FRL 95/65
20 Bar Facing Burpees
20m OHL 95/65

Metcon (Time)

2 Min
Rest 1 Min
4 Min
Rest 2 Min
Complete WOD for Time of:

40 DU’s
20 WallBalls 20/14
10 KB Snatch (5 each) 53/35
20m FRL 95/65
20 Bar Facing Burpees
20m OHL 95/65

I’m a frayed knot


Main – CrossFit

Metcon (Time)

13 Air Squat
13 Ring Dips
13 Box Jump
13 Knee 2 Elbows
13 Ab Mat Sit Ups
13 Pull-Ups
13 Push Press 95/65 lbs
13 Back Squat 95/65 lbs
13 Thruster 95/65 lbs
13 Snatch 65/45 lbs
13 Lunges 45/25 lbs
13 Push Ups
13 KB Swing 55/35 lbs

CrossFit Total


Main – CrossFit

(No Measure)

Warm up as needed to perform CF Total

The CrossFit Total (Total Weight)

Nutts!


Main – CrossFit

Let us remember those today… who lost their lives, and to those who gave their lives trying to save them. A tragedy we must never forget.

DU Drill / Windshield Wipers (No Measure)

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

High-Hang Clean (5-5-5-5)

From a few inches below the brush (high thigh) work on the mechanix! Triple extension, brush, shrug, pull and fast transition (quick elbows with a fast drop into those heels) Keep the weight low enough that you have your best effort in perfecting mechanix!

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
This WOD is quite appropriately named! My goal today is not to kill you – focus on scale (both weight and reps) and goal setting!

Appropriately scale this WOD to finish it completely in 20 minutes max! Aim to do every exercise but there is a 20 min time cap!

Womens Rx = 175#, 24″, 14#, 35#

CrossFit Games Open 11.1


Main – CrossFit

(No Measure)

3 min DU/TU Drill
then-
2 Rounds 45/35 with Snatch Grip of:
5 Shrug
5 Shrug High Pull
5 Muscle Snatch
5 Power Snatch
5 OHS

Bipods/Tripods/Headstands/Handstands (10-15 minutes)

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

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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