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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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Don’t Run! Bears Smell Fear!

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Main – CrossFit

(No Measure)

Frankensteins
Butt Kicks
Broad Jumps
Bear Crawl

Then:
5 Reps each of:
Shrugs
Shrug High Pull
Muscle Snatch
Hang Power Snatch
OHS
Goodmornings

DROM / Mob

Bear Complex (5×1 working up to WOD weight)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (Time)

5 Bear Complex 165/115
15 Jumping Pull Ups
-
4 Bear Complex 165/115
12 Jumping Pull Ups
-
3 Bear Complex 165/115
9 Jumping Pull Ups
-
2 Bear Complex 165/115
6 Jumping Pull Ups
-
1 Bear Complex 165/115
3 Jumping Pull Ups
Run around building between each round (4 total runs)
Bar height to be HIGHER than reach

Holy Balls….

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Main – CrossFit

(No Measure)

4 laps around the room
10 GHD Situps
10 GHD Back Ext.
10 Jumping Airsquats

EMOM (1-1-1-1-1-1)

EMOM for 6 Minutes
45 seconds work 15 seconds rest
Plank
Left Plank
Right Plank
Elbow Plank
V Up Hold
Bottom of Airsquat Hold

Skill Work

10 Minutes of GOAT Work!

Metcon (Time)

4 RFT:
15 Wall Ball Shots 20/14
15 Ball Slams 20/15
Wall and Back Sprint w/ Ball 20/15

Oh Hell… Isabel…

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Main – CrossFit

(No Measure)

Row 500m
Arm Circles
Windmills
Lunges

Snatch (2-2-2-2 work up to WOD Weight)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Double D’s

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Main – CrossFit

(No Measure)

3 Rounds:
20 DU’s
10 Burpees

DROM / MOB

Pull-ups (20×1 Strict or Jumping! 1 Rep at a time and rest)

Metcon (Time)

7 Deadlifts 275/185
20 DU’s
6 Deadlifts 275/185
25 DU’s
5 Deadlifts 275/185
30 DU’s
4 Deadlifts 275/185
35 DU’s
3 Deadlifts 275/185
40 DU’s
2 Deadlifts 275/185
45 DU’s
1 Deadlift 275/185
50 DU’s

What’s a Tabata Whichu?

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Main – CrossFit

(No Measure)

800 m run
10 pushups

DROM / Mob

Back Squat (3-3-3-3-3 @ 75-80%)

Metcon (AMRAP – Reps)

Tabata
5 movements, 8 sets of 20 seconds work, 10 seconds rest. 60 seconds rest between the 5 movements. Today we will be scoring your average of eight sets. (add all eight together then divide by eight for each movement. Add those 5 averages together for a total)

Pullups
Dips
AbMat Situps
Pushups
Box Jumps 24/20

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!

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