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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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J.J.

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Main – CrossFit

(No Measure)

2 Rounds:
5 Shrugs
5 Shrug high pulls
5 Power Clean
5 Front Squats
5 Full Cleans

15 Pushups

DROM/MOB

J.J. (Time)

For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups
U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Death By….

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Main – CrossFit

(No Measure)

400m Run
10 Jumping AirSquats

DROM/MOB

Metcon (AMRAP – Rounds and Reps)

EMOM
Death by Sprinting Over Box Jumps

Distance = Wodify Wall to Pull Up Rig
Box = 24/20
On the first minute 1 rep (from wall to rig). On the second minute 2 reps (from wall to rig and back). WOD ends when you no longer can complete the needed reps in the time alloted.

Metcon (Time)

Dead Hang – ME

CrossFit 13.5

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Main – CrossFit

(No Measure)

3 Rounds
5 Pullups
10 Wallballs 14/10
Lap around the room

Thruster (3-3-3-3-3 50-65% WOD Weight)

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
Make it challenging, but try to pick a thruster weight that allows you to get 90 reps in the first 4 minutes!

Drivers and Tires and Bells… OH MY!

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Main – CrossFit

(No Measure)

3 min DUs
10 Pushups
10 Jumping Lunges
Dead Hang

Metcon (Time)

Partner WOD:
100 Double Unders
80 KB Swings 53/35
60 Box Jumps 24/20
40 Burpee Pull Ups
20 Sled Drives 90
10 Tire Flips
Team Up! Team must be working together at all times! If one rests, the other rests. Together you tackle the reps at the same time! Sled drive = 2 45lb plates, both partners pushing at same time!

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Main – CrossFit

CrossFit Total

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Main – CrossFit

(No Measure)

500 meter row

The CrossFit Total (Total Weight)

5-3-3-2-1 from 65%

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#

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