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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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Partner WOD

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Main – CrossFit

(No Measure)

1000m row

Metcon (Time)

Partner WOD

10 Tire flips
25 burpee each, jumping into and through the tire
400m run
50 partner pushups
50 partner wallball
50 partner medball situps
400m run
10 Tire flips

Deads and presses

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Main – CrossFit

Warm-up (No Measure)

2 rounds
15 back extension
15 good mornings
15 ohs w/ pvc

then

5 minutes of pvc deadlifts w/ the coach

Deadlift (7×1)

3-4 warmup sets
then
7 sets of 1 rep at near max (95%)

Shoulder Press (7×1)

3-4 warmup sets
then
7 sets of 1 rep at near max (95%)

Squat away… squat away

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Main – CrossFit

Mandatory Mobility (No Measure)

10min

Doubles and Triples (50 reps)

If you have Doubles, work to 50 Triples! If you don’t have doubles, work to 50 even if you have to do them one at a time.

Metcon (AMRAP – Reps)

With a 15 minute running clock

Run 400m
1 minute of air squats for reps

Repeat until time runs out.

Score is the total number of air squats you complete

Filthy Fifty

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Main – CrossFit

Junk Yard Dog (No Measure)

Pair Up! And Have Fun!
DROM

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
(Ladies – 20″ Box Jumps, 35# PP, 14# WB)

10 Rounds of Fun

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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)

10 rounds for time

100m
7 pullups
5 wallball

Run straight across the street to the trash bin fence and back.

Extra Credit

8 rounds 20 sec on 10 sec off
v-situp holds

Snatch Work

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Main – CrossFit

(No Measure)

Do both, any order
400 m run
500 m row

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

Snatch High Pull (5×2)

Snatch Balance (5×2)

It’s my birthday and you’ll do what I want you to

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Main – CrossFit

(No Measure)

400m med ball run

Warm up the shoulders a bit, then

Handstand work for 15 minutes

Metcon (Time)

3 rounds

8 Muscle-ups
22 Power Snatch (75/45)
85 Double unders

The Finishing Touch

29 calorie sprint on the rower

8/21/14

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Main – CrossFit

Mandatory Mobility

15 minutes. If it’s sore get on a roller, if it’s tight stretch it and get on some bands

Weighted Pull-ups (15 minutes to find your max, or work on strict)

Metcon (AMRAP – Reps)

3 minute AMRAP
10 KBS (53/35)
10 Air Squats

2 minute rest

3 minute AMRAP
10 KB Clean (53/35 5 one arm then 5 the other)
5 Diamond Pushups

Add up all reps for score

Ropa-dope

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Main – CrossFit

(No Measure)

PVC work with Cleans 5 minutes

(No Measure)

EMOM 10 minutes
2 Hang Power Cleans + 1 Front Squat (115/75)

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

400m run
15 Squat Cleans (95/65)
1 rope climb

(400 m counts as 1 rep, if you don’t finish it at the end don’t count it :)

8/18/14

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Main – CrossFit

(No Measure)

5 laps around the room (forwards, backwards, karoake, etc.)

then

Bottom to Bottom Tabata Squats

6 rounds 20 seconds on 10 seconds off

rest periods are held at the bottom of the squat

Metcon (Time)

25 burpee pullups
15 GHD situps
10 handstand pushups
15 GHD situps
25 burpee pullups

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