Tuesday, 06.23.09: Daily WOD

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Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

A Name On The Wall

In Memory of Bob Kalsu

132 Comments:

1. John...you're nasty
hats off to Kalsu
Comment by Michael — June 21, 2009 at 11:55pm
2. I wish I could take credit but this one comes from the mind of Andy. It takes a twisted mind to program this.
Comment by John — June 22, 2009 at 12:03am
3. OH MY F#CK!
Comment by bmizzlle — June 22, 2009 at 12:06am
4. God Damn this is gonna hurt! I love it!
Comment by Jordan Atwell — June 22, 2009 at 1:08am
5. so what's the time limit on this WOD at which point it would be better to scale the weight than try to finish using 135#?
Comment by Matt_S — June 22, 2009 at 1:14am
6. how do u do a thruster exactly , does anyone know
Comment by ezequiel — June 22, 2009 at 4:30am
7. This is sick! :)

#6: Go down in a front squat, as you get back up from it push the weight overhead as in a push press (take advantage of the movement the bar is already receiving from your legs).

http://media.crossfit.com/cf-video/Barbell_Thruster.wmv
Comment by Erik E. CrossFit Bodø. — June 22, 2009 at 5:49am
8. what does 5 rm mean again?
Comment by dick — June 22, 2009 at 6:43am
9. Is there typically a percentage of your 1RM that would provide a good starting point for your 5RM? I guess I'm not sure if after a light warm up I should go directly to what I think I can do on a 5 RM or if I should work there, possibly lowering the 5rm but putting in more work.
Comment by Jerry D — June 22, 2009 at 7:22am
10. this sucked from the word go. Then i made it suck worse by using 60lb kettlebells 35:44 5'8" 180lbs 39yrs old
Comment by kent — June 22, 2009 at 8:05am
11. This is awesome!
Comment by JSmith — June 22, 2009 at 8:09am
12. wow, that has to be one of the hardest WODs i have ever done!

m/23/165/5'10

started at 45kg, but dropped that to 40kg after 20 reps. dropped the burpees to x3 for thrusters no.s 60 through 90, then went back to x5. 27mins

135kg x 5 dl
Comment by Colm O'K — June 22, 2009 at 8:15am
13. HOOO-LY SHIT Batman! This is gonna hurt... I LUVV IT!!!
Comment by Donny C. — June 22, 2009 at 8:33am
14. This was really hard to do today. I could only get 7 thrusters in then the next minute came up. Who ever done this work out complete let me know. I owe you a steak dinner.
Comment by D. Pettus — June 22, 2009 at 8:33am
15. FML! FYL John! That ish sucked, big time.

WOD - 22:15... did 15 thrusters in the first round at 135 lbs. and then scaled down to 95 lbs for the remaining rounds, which were basically sets of 5 burpees and 5 thrusters.

CSWOD - 345 5RM
Comment by pete — June 22, 2009 at 8:37am
16. Mother of God! This is going to be deadly. Calling the paramedics in advance.
Comment by T.B. Fetherston — June 22, 2009 at 8:56am
17. T.B.,

Think about who the workout is named after. You might want to use a bit more tact. Xfit isn't deadly, but Kalsu's certainly was. S/F
Comment by Steve-O — June 22, 2009 at 9:23am
18. Scaled weight to 115lbs. and went to 60 thrusters. 16 rounds to complete 60 reps (80 burpees). Oh boy.
Comment by Brian S. 34/5'10"/199.5 — June 22, 2009 at 10:01am
19. STRENGTH PRO: deadlift 5RM 465 WOD:as rxd to 50 reps 15 min
Comment by MMariner7005 — June 22, 2009 at 11:01am
20. I can say with great confidence that this was officially too much for me. I'm not some elite football stud. I just like the programming. John, have you given any thought to posting scaled versions of these workouts like the Mainsite does on the forum? I know several of these workouts I've had to scale myself and I'm basically playing by ear. But if there were like a "recommended scaling" then I'd have a better idea of what I should be shooting for.

5 RM DL - 325

scaled workout to 25 reps. took about 20 min. Way too much weight for reps. And had to be out of there before 8. so I only had like 30 min to complete the Kalsu WOD. FML.
Comment by Patrick — June 22, 2009 at 11:04am
21. #20 - Pat.

There are many ways to scale. You can scale the weight, the reps, and the time on this one. You are allowed to think for yourself. There's nothing wrong with doing 50 reps of 95lbs if 100 reps at 135 is too hard for you.
Comment by Justin — June 22, 2009 at 11:22am
22. Ok, I've done some searching and I cant figure out whether 3x5 whatever means 3 rounds of 5 reps or 3 reps five times. I've been doing 3 rounds of 5 reps, am I right?
Comment by adam — June 22, 2009 at 11:23am
23. Is this the frst CFFB Hero workout?
Comment by Howard Little — June 22, 2009 at 11:37am
24. #22 You're right :)
Comment by Erik E. CrossFit Bodø. — June 22, 2009 at 11:40am
25. Negative. This is the 2nd Hero WOD. The first was Tillman. It was named for Pat Tillman, former Arizona Cardinal and US Army Ranger.
Comment by Andy — June 22, 2009 at 12:10pm
26. And for CF Football it is always sets x reps.
Comment by Andy — June 22, 2009 at 12:13pm
27. dl=330x5pr/ wod= 1st 4 min at 135lbs and 20total reps- next 30 reps and 6min at 95lbs. i left it at 50 reps after starting way too heavy at 135. excited for this one next time with better scaling.
Comment by mike d 153 5'7.5" — June 22, 2009 at 12:13pm
28. CSWOD: 5RM @ 350lbs WOD was incredibly tough... started as rx'd but had to scale to finish... Did 30 thrusters in first 5 minutes & had to lower weight to 115. Then when I hit 50 thrusters I lowered the burpees to 3 per minute and was able to finish the 100 thrusters in 22:50. Can honestly say I was just happy to finish this one even if it was scaled. Will be interested to see who does finish this one as Rx'd...
Comment by Karl Bolt 23/6'2/216 — June 22, 2009 at 12:31pm
29. O and I don't recomment trying to run for an hour in a basketball game 2 hours prior to do the WOD, it definately makes it a lot touger so I really feel for those of you that may be doing this after football practice
Comment by Karl Bolt 23/6/2/216 — June 22, 2009 at 12:32pm
30. SWOD DL 5RM @ 450. KALSU as Rx'd @ 29:00.
Comment by kapritch — June 22, 2009 at 12:36pm
31. That was one of the hardest things i have ever done. I started at 65kg and after the first round i realized that was not going to complet it at that weight and then i tried it at 55kg and was okay with that for about 5 min then made the decision to jump on the 45kg bar and finished it out that way. so that was my day.
strength wod
new 5rm deadlift 175kg (385lbs) 20 more lbs than last 5rm
metcon
21:00 min



Comment by philssp — June 22, 2009 at 1:02pm
32. I have a question. I was going to scale to 95 pound thrusters since there's not way I could do this WoD with 135.
However I hurt my back on Sunday. right in between my shoulder blades. It hurts to twist my neck to the left, and to cock my head. Also if I squeeze my shoulder blades together it hurts.
I have an appointment with the chiropractor tomorrow.
Would it be wise to skip this WoD? Or should I try to tough it out?
Comment by Jason O'Dell — June 22, 2009 at 1:16pm
33. What about doing these with dumbbells? It that a viable option?
Comment by Kyle — June 22, 2009 at 1:23pm
34. Jason - Honestly, I think you should find another program, this stuff isn't for you. I search for your comments everyday and they are always complaints. All you talk about is how you can't do this and you can't do that. I think you need to either man up, stop posting and hide or go back to a steady diet of pilates and yoga. This stuff is hard and your constant whinning is annoying. I know you are looking for encouragement but that this as a big push out of the nest.

Comment by Brian — June 22, 2009 at 1:24pm
35. Strength: Deadlift 5RM = 270. WOD: First 27 thrusters @ 115 (6 min.) Next 73 thrusters @ 95, total time of 25 min. Really thought about stopping at 60 but I was able to shut my head up and keep going.
Comment by Jason G. 28/5'4"/140 — June 22, 2009 at 1:29pm
36. Oh well I'm so sorry I look for alternatives to still doing the program.
Excuse me for knowing my limits and looking for the correct scaling so I can still follow the programming.
Even John says you should scale because the RX'd version is designed for the professional and not the amateur.
Also excuse me for asking for alternatives if I have an equipment issue.
I love this program and I have fun doing it. If you don't like me asking for help or scaling options then how about you don't read it? Oh wow that was a lot more simple than acting like an ass wasn't it?
Comment by Jason O'Dell — June 22, 2009 at 1:30pm
37. #32 Jason. I had the same injury 2 weeks ago. I hurt it doing snatches. I took it easy on things overhead for about 4 days and it got better. It is better to be too cautious when its the neck and spine.
Comment by Chris K. — June 22, 2009 at 1:33pm
38. Also if you ever saw my log you'd see that I still do the WoD's. They may be scaled, or RX'd depending on the WoD. But I still do them.
So it's not like I complain and then refuse to do it.
If you search for my comments then you have a problem. Stop searching and ignore it.

I appreciate everyone else that is nice enough to help out with scaling and what not.
Comment by Jason O'Dell — June 22, 2009 at 1:34pm
39. SWOD- Deadlift 315 5RM. DWOD- Shoulder presses are my weakest lift so the first few minutes I did it with 120lbs and realized that was going to be way to heavy. So i finished using 100lbs. This workout was crazy but I enjoyed having to push myself. Finished in 19 minutes.
Comment by Brian D. — June 22, 2009 at 2:03pm
40. Deadlift 5 RM @305 lbs

"Kalsu"
On the minute:
Complete 5 burpees and perform max rep 75 lbs thrusters on the minute.
(first 2 minutes used 95 lbs for Thrusters last 8 min used 75 lbs. Took 1 min rest between min 5 and 6)
10 minutes total to do 50 total Thrusters
Comment by Jeff Gebbie — June 22, 2009 at 2:04pm
41. What is a calorie row? Any explanation would be great.
Comment by Ad Coniff — June 22, 2009 at 2:37pm
42. For those of you who haven't seen this before, perhaps the greatest video ever about the thruster:

http://www.youtube.com/watch?v=FyL_jIZodiM
Comment by Ian J — June 22, 2009 at 2:50pm
43. A calorie row is a row for calories. It is a unit of measure on the Concept 2 rower. Find a C2 and change the units to a row for calorie setting.
Comment by JFK — June 22, 2009 at 2:58pm
44. Collegiate SWOD: 325-5RM MetCon: Where I do I even begin...It was pure foolishness to attempt this as Rx'ed, I know these WODS are supposed to be short and intense or otherwise scaled, but it's a Hero WOD! Rational thinking was tossed out the window....Limped across the finish line somewhere in the 53rd minute...longest CF workout I've ever done, feels liked I've been worked over with a baseball bat. RIP Kalsu
Comment by Mike Heinz /37yo/175 — June 22, 2009 at 3:29pm
45. 19/5'10/190/wr; Wow I am so stoked just to attempt this.. I'm going to attempt this as Rx'd, and add 10lbs to my 5RM deadlift (350).
Comment by TJ Cooke — June 22, 2009 at 3:52pm
46. Question: KALSU or Deadlifts first??
Comment by TJ Cooke — June 22, 2009 at 3:53pm
47. 24/m/193lbs
20 rounds as:rx
that was a great wod... very difficult challanged ones will... awsome wod!
Comment by brandon pastorek — June 22, 2009 at 3:55pm
48. TJ, you are to do the SWOD 1st, then do the WOD.
Comment by Howard Little — June 22, 2009 at 4:01pm
49. XXX-33yr/5'9"/222#-ASWOD DL:425# MetCon: scaled down/ this was insane:75# 55reps 12min

Comment by JerryN — June 22, 2009 at 4:08pm
50. or maybe you could name this one rhabdo haha the worst wod ever done... would rather do filthy fifty after linda... went to 30 reps at 95 lbs. next time i'll start lighter and finish
Comment by jesse — June 22, 2009 at 4:15pm
51. like reading it i was laughing and thinking it would suck... but i had no idea i haven't given up in a wod since i started crossfit back in october
Comment by jesse — June 22, 2009 at 4:18pm
52. 19/m/6'/205--CSWOD @ 320, a 25lb improvement from last time. WOD at 100lb, went for 50 thrusters at 17 minutes and collapsed. If there comes a day when I can finish this as rx'd, I will have no problem calling myself a man.
Comment by Leroy — June 22, 2009 at 4:30pm
53. this was tough, i dug deeper than i have so far doing CFFB. but felt great after it!!! finished in a very pleasing 16 mins 35. keep the twisted work outs coming guys!!!!!
Comment by lance — June 22, 2009 at 4:36pm
54. Obviously the Bioethics Committee was NOT consulted on this. Damn you Stumpf/Welbourn.

Hitting this in 2 hrs. God help me.
Comment by Robb Wolf — June 22, 2009 at 4:40pm
55. Workout as rx'd deadlift 5rm - 360lbs, wod 17.39!! Tough one to do but once I start I just can stop!!! Used the full 135lbs as well. Got more and more people In to this training in Cardiff now. Makes it more competitive!! Wohoo!!!
Comment by PT drabs — June 22, 2009 at 4:58pm
56. Thanks Howard, gonna hit it up in a couple hours! Can`t wait...

Comment by TJ Cooke — June 22, 2009 at 5:16pm
57. SWOD: Deadlift 5RM - 315x1, 275x5 & Strict Pull Ups - 7, 8, 7. WOD with 95lbs, about 1:20 minute rest between sets and most thrusters I did not go down to parallel: 8 rounds for 100 thrusters in about 22 minutes.
Comment by Jose Riesco III — June 22, 2009 at 5:31pm
58. 16.5 mins 65 lbs 100 reps
Comment by Pat Prox — June 22, 2009 at 5:32pm
59. SWOD : deadlift 5RM 182.5kg. WOD : used 62.5kg and called it a day after 10 minutes and 36 thursters. Wasn't going to happen today, will make sure to scale next time !
Comment by Richard Vanmeerbeek — June 22, 2009 at 5:36pm
60. CSWOD: - DL 5rm @ 350lbs (15lbs more than last time, thanx CFFB) WOD: Did as rx'd to 25, called it a day. Gonna have to practice my thrusters more.
Comment by Joshua Fuson — June 22, 2009 at 5:46pm
61. CSWOD: Deadlift 5@375, WOD: mod 20min running clock, 5 burpee + 5 thruster@135 = 1 round, 10 rounds total.
Comment by AHAN — June 22, 2009 at 6:07pm
62. this is so hard that chuck norris might break a sweat- then again maybe not because he's chuck norris
Comment by sam — June 22, 2009 at 6:23pm
63. Holy mother of God!
Next week I will do this. With a very big game Saturday....I want to be able to run,walk,live!
Comment by BK — June 22, 2009 at 6:32pm
64. 340x5 stopped due to hammie but its feeling better 13 min to 29 reps then 5-10 min break got pissed and did 21 more in 8 min all at 135.....broken and humbled I crawled home
Comment by JGun — June 22, 2009 at 6:49pm
65. after 4 days on, I'm taking a break day today.. but doing this tomorrow... I'm excited, scared, and nervous...lol
Comment by Wags — June 22, 2009 at 6:59pm
66. Brutal...did 30reps with 115..then scaled to 95 for the rest
finished in 23
Comment by Michael — June 22, 2009 at 7:28pm
67. Chuck Norris doesn't push up, he pushes the earth down.
Comment by Michael — June 22, 2009 at 7:29pm
68. Usually I'm nervous about the WODS but this one scared me. WOD - scaled to 95lb did 10rds of 5 burpees and 5 thrusters. Got 50 in 12:26. Burpees not too bad but thrusters crushed. Next time shooting for 75. Hats off to those of you that rxd or completed all 100 scaled.
Comment by Rossi — June 22, 2009 at 7:38pm
69. SWOD - 5RM @ 435 (PR) WOD - This was humbling. I can honestly say that I've never been unable to complete a WOD CFFB or otherwise until this one. I made it to 70 reps and then started falling behind. Dropped to 95 and limped in at 36 mins. Holy S*&t.
Comment by Mac — June 22, 2009 at 7:52pm
70. CSW- 5X160kg.

Pulled the plug on this one at 15 min. completed 40 reps at 62kg. I need more front squat in my life...just get stapled in the hole on thrusters and/or cleans.
Comment by Robb Wolf — June 22, 2009 at 7:56pm
71. SWOD: 153x5 WOD: 33# bar. after 2 or 3 rounds in a row of 0 thrusters and seemingly endless burpees, I stopped after 15min, with 40 reps.
Comment by Renee Lee - 23F/175/5'8" — June 22, 2009 at 8:12pm
72. 38.38 started out as RXd for the clock but then ended up switching to 5 burpees and then thrusters till failure. I STAYED @ #135 the whole time. idk about walking at all tomorrow. Prolly one of the dumbest things Ive done in my life!
Comment by JTROGUE/ 21/m/5'7"/175 — June 22, 2009 at 8:15pm
73. SWOD: 5x445lbs WOD: Failed, not going to lie. I held the burpees every minute up to about 60 reps of thrusters then i had to start doing them every other minute. I had many minutes before this also where i just did the burpees and then rested the rest of the minute to catch my breath and build up my strength. I completed all 100 reps of the thrusters, however not within the specifications of the workout, as i skipped many minutes and burpees to rest. Easily in the top 5 hardest WODs i have done. Great one guys, we should be off from work tomorrow as well.
Comment by Raze - 26M/6'6"/240lbs — June 22, 2009 at 8:31pm
74. oh, yeah. i used 135# the whole time, and i hate my self for it. 13,500lbs total!!!
Comment by Raze — June 22, 2009 at 8:33pm
75. Amateur: Deadlift 5x410. WOD: scaled to 95# thrusters, went to 50 reps, did only 3 burpees for the last few rounds (I think the last 4, but honestly am not sure). Finished in 13 rounds.
Comment by Lucas — June 22, 2009 at 8:38pm
76. let me start by saying, Andy my friend u r one sadistic SOB and i don't like u right now. It took me 40 min @ 95# but i did all 100. I couldn't walk straight and started seeing things at 85 but wasn't about to quit there. SWOD 5RM@345 5'9 190 amateur.
Comment by Steven Pretlove — June 22, 2009 at 8:43pm
77. 30 minutes roughly...dropped to 95 after 50 reps...this was one of the most brutal workouts ive ever done...shoulders and legs are fried
Comment by travis james — June 22, 2009 at 8:43pm
78. F/26/154 - Wow that was the worst WOD ever. Deadlift 5RM - 235. I went with 65# thrusters cause I wanted it to not suck. After like 3 rounds, I felt so miserable that I decided 50 was more than enough. 10:59 for 50 reps at 65#. It was so miserable because I had no chance to catch my breath, but I can't wait to try again, this is an awesome type of wod to keep me working.
Comment by Leah — June 22, 2009 at 8:45pm
79. 50 reps at 135 in 12 min. First wod I've scaled - unreal
Comment by Brent - CrossFit Nasti — June 22, 2009 at 8:46pm
80. Ah yes, after DL 5RM@330 lbs (PR)
Comment by Brent - CrossFit Nasti — June 22, 2009 at 8:48pm
81. Humbly completed 60 reps @95# in 13:55. By the end, my burpees were atrocious. I'm heading out to Walmart to get a new pair of balls...apparently the pair I have now do not work properly...


Comment by Matt_S — June 22, 2009 at 8:51pm
82. The ONLY wod I have ever walked away from in two years.
Comment by Jason — June 22, 2009 at 8:54pm
83. John and Stumpf are evil. John awsome cert I will say to everyone it is an amazing program and the cert is well worth it. Now go to hell this is pure demonic programming. I am still sore from the cert and thought this was a good idea. DL @ 345. WOD did 50 @ 135 in 16 min third WOD down half a gallon of milk post w/o. You max and raph are the best.
Comment by Jason Anderson — June 22, 2009 at 8:57pm
84. This looks like one of the best workouts ever. I hope you will repeat it soon because I cannot do it today. Maybe, I will do it Thursday or Friday instead of the planned WOD.
Comment by Mike Halbfish — June 22, 2009 at 9:03pm
85. 28:55..... thats almost 150 burpees. All I can say is WOW! I usually never scale a WOD. But after the first 40, I knew I wasnt gonna be able to finish. 40-60 was with 115. 60-100 was with 95.
Comment by Deepak 28/5'11/170 — June 22, 2009 at 9:17pm
86. Hello guys. I have been doing the CF WOD's after Main page(when I have the energy) and on rest days. Did today's WOD first, didn't scale, did all burpees. Completed well over an hour. I cannot believe how bad this hurt me. I give a lot of applause to those of you making it through with crazy times. I will be changing my program from this point. CFFB from now on. I will be posting here from now on. "You Sick Twisted Freaks"
Comment by Old School — June 22, 2009 at 9:34pm
87. 20/6'2/180. 10 min with 115 lbs for thrusters. DL was at 300lbs. This one was rough.
Comment by Dave O — June 22, 2009 at 9:43pm
88. 19m/5'10/190/wr; Wow... Had to cut the wod short for work but that was unreal. Deadlift 5RM @ 365 (could have gone higher- even though that was up 15lbs) WOD scaled to 115 - 50 reps completed in 7min 36sec. Had to cut it short to cover at work. Unreal John.. thanks for the eye opener!
Comment by TJ Cooke — June 22, 2009 at 9:52pm
89. #81- MATT: I think we all need a ball re-adjustment after that one. Wicked wo, and I'm totally stoked to hit it up a second time.
Comment by TJ Cooke — June 22, 2009 at 9:57pm
90. To #55....send me a video...and anyone else who claims they did it as Rxd in under 30 min.
Comment by Chris — June 22, 2009 at 10:03pm
91. 115# for 50 reps in 13 min
100# for 25 reps in 6 min
90# for 25 reps in 3 min
And there was some rest time between as I changed weight
Comment by Chris — June 22, 2009 at 10:11pm
92. Just over 23mins, started at 95#, scaled further to 75#, after about 15 reps. FINISHED THOUGH, and the last 15 were absolutely horrid. Could barely walk down the stairs leaving the gym...this was an absolute thrashing.
Comment by Anthony — June 22, 2009 at 10:38pm
93. forgot... 17/6'3/205. My long arms and legs did NOT help one bit here...
Comment by Anthony — June 22, 2009 at 10:47pm
94. I thought it would be fine @95. Unbelievable. The hardest WOD I've ever done, and I only got to 30 in 10 min before giving up.
Comment by sexican m/25/6'/175 — June 22, 2009 at 11:26pm
95. Basketball Game // Strength WOD: Deadlift 245x5
Comment by TheROBMMA (33/5'11"/195) — June 22, 2009 at 11:26pm
96. John, Great workout this morning...thanks for the encouragement and making sure that Geno and did not die. You have a killer gym and we look forward to getting there later this week. This time we'll make sure Andy stays. (I'm sure I'll pay for that one).
Comment by Scott — June 23, 2009 at 2:22am
97. ohh myy god, my hands are still shaking as I type this... 24years 165lbs male 69"

I subbed the 75lbs for 135, yeaahhh yeahhh I can hear the shittalking now.. 16:39
Comment by KyleMickey — June 23, 2009 at 5:44am
98. Anyone who finishes that workout - completely as recommended and without any shortcuts of any kind - shall be immediately granted 6th round draft pick status in the 2010 NFL Draft. It doesn't matter if they've ever played football or not.
Comment by BGD — June 23, 2009 at 9:36am
99. So this is my firt time posting ever on crossfit. I've been at crossfit for a while. I get over 1000 on the traditional crossfit total, 3 min Fran, and now I've converted to crossfit total. Me and my buddy are both ex football players and we are usually at the top of times and weight for workouts. This is the ONLY workout that I have not been able to finish since doing crossfit. We got to 50 thrusters in 24 minutes and we had to call it quits. This was the hardest workout we have ever done and we have done some crazy stuff. I cannot see anyway that #55 would get this done under 20 minutes for the whole workout considering it took us 24 mins to do half of it with burpees every minute and 135 thrusters. It was a hell of a challenge.
Comment by Barnes — June 23, 2009 at 9:46am
100. John,
I haven't gotten to do the workout yet due to my injury but as soon as I get the all-clear from the doc I'm hitting this one hard.
You should put up more sick, twisted, soul-crushing workouts like this! I mean not everyday but I do enjoy seeing the occasional WoD that just makes your draw drop and causes even the hardest of men to wet their pants.
Comment by Jason O'Dell — June 23, 2009 at 11:09am
101. 25 yo 185 # M
Did it as rx'd and it killed me!!! Took me 28 minutes to complete the full 100 reps at 135 #.
Comment by Jason Biggeman — June 23, 2009 at 2:01pm
102. Did a Shoulder workout from waaay back.
5 rounds of the following w/ 1.5 - 3 minutes rest between rounds.
50 lb. Dumbells as follows:
5 STRICT military press
immediately into
3 Push-Press
immediately into
2 Push-Jerks
Try it! It's a burner.
Comment by CrossfitPaul — June 23, 2009 at 2:59pm
103. We used this for yesterdays CF NorCal Affiliate Cup Team WOD. I put a 20 min cap on the WOD. folks did pretty damn well:
John Fragoso-79 reps @ 135-John weighs 165lbs, has a 205 Press and right near a 500DL. It's really a bummer but he did not qualify for the individual competition due to some circumstances outside his control. Next year however...

Glen Cordoza- 63 reps @ 135. Glen is the IFC lightweight champ. If you follow MMA you have likely read one of the books he has co-authored.

Jared "El Pesce" Fisher- 78 reps @ 95 lbs. fish has big engine, just working to get him strong and mobile.

Katie Deluca- 100 reps @ 65lbs in 17:46. Obviously we loaded her too light. If you have watched Rips DVD katie is the first girl in each section.



Comment by Robb Wolf — June 23, 2009 at 3:52pm
104. M/27/5'10"/185 as Rx'd - 21:51. Real test of toughness.
Comment by Eric Vandermeersch — June 23, 2009 at 5:31pm
105. CSWOD DL 5RM 395 PR. WOD 50 reps at 135 in 21:06, got to the point where I could not get the burpees done in the one minute time frame. I have never not finished a Hero WOD but this one kicked my butt. Next time I will need to get to 75 reps at least. RIP LT Kalsu
Comment by Brad Callan — June 23, 2009 at 6:11pm
106. Deadlift 5RM: 315

I scaled the WoD to 50 reps with 95 pounds. Took me 11:43 and my shoulders feel like they're going to fall off.
RX'd would've taken me probably an hour. 50 reps with the RX'd weight would've probably tripled my time.
Good soul-crusher. I love it and look forward to the day when I'm monstrous enough to do it as RX'd sub 20.
Comment by Jason O'Dell — June 23, 2009 at 7:43pm
107. 28, 5'10", 175#:
3,3,3,3,3,3,3,3,3,3,3,2,3,3,3,3,3,3,2,3,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,3,2=100
time: 39:56
Comment by Jesse Bifano — June 23, 2009 at 8:22pm
108. did rx'd weight, started losing track of time, had to let the clock go for 60 seconds 5 or 6 times to recoup some energy and get my burpee count going on the minute again...total time to reach 100 thrusters with the before mentioned breaks 33:45
Comment by kris kepler — June 23, 2009 at 9:45pm
109. 34/M/225-Strength WOD Deadlifts 5RM subbed sandbag "flips" (similar to a tire flip) (210)(275)(325)(375)(400)

WOD-125lb sandbag for thrusters 12m40s;switched burpees to squat thrust w/ jump at minute 9
Comment by mun — June 23, 2009 at 10:52pm
110. 41/5'11"/205 - CSWOD: Deadlifts 5x315 (PR). WOD: This was a killer, both physically and mentally. I scaled to 95# and completed 100 Thruster reps in 18:53. I had to skip skip the thruster on 2-3 rounds (completing just the 5 x Burpees). Form deteriorated some towards the end, but I managed to finish it
Comment by david s — June 23, 2009 at 11:12pm
111. 25/5'8''/ 165 Took me 34:24 didn't scale down, Was absolutey murderous, straight wanted to die afterwards it was awesome
Comment by paul b — June 24, 2009 at 12:26am
112. M/30/6'2"/192
SWOD: DL 5RM 225/315/345/355 (PR).
I didn't have enough time to do the as Rx'd. I thought I did. I started with 135, then noticed that it was going to kill.. scaled to 95# after the 4th set. Time: 23:13
Killer WOD, I'll schedule more time for the next time.. was killer enough.
Comment by Wags — June 24, 2009 at 12:19pm
113. M/24/175/6'2"

50 reps at 115lbs
16:43
Maybe next time i will go for it all.
Comment by Pence — June 24, 2009 at 12:43pm
114. This is just silly.
I think you're all lying, and no-one has actually attempted this WOD.
Will hit it tomorrow (scaled to 115# for a mere human) at 0515.
Comment by Scott Jones — June 24, 2009 at 1:04pm
115. as rx'ed. 28 / 6'0" / 188... 22:52
Comment by garry martin II — June 24, 2009 at 1:39pm
116. With all these great times that are sub 30 mins, I cant wait to see the fran times. Sub 1:30!
Comment by Heff — June 24, 2009 at 2:08pm
117. AMST: Deadlifted 310 3x5...this is all the weight i have......WOD: only 50 reps...15 mins
Comment by JohnFahn — June 24, 2009 at 4:38pm
118. 50 reps as rx'd - 20mins, when i reach 100 reps and succesfully complete this wod i will happily call myself a man! I believe the guys who have posted unreal times! it can be done!
Comment by ollieUK — June 24, 2009 at 5:11pm
119. got to 50 @135, 9 rounds, thought to myself, no way i'm making another 50 dropped to 95 finished it out in 5 rds

next time i do this on the weekend when i have a good 30 min
Comment by Dan C — June 24, 2009 at 8:05pm
120. Male/20/160/5'9"
As prescribed. 31 minutes. CrossFit Mississauga.
Comment by Mark Vandermeersch — June 25, 2009 at 7:28am
121. M/23/5'8"/195 as prescribed 12:58
Comment by Travis H. — June 25, 2009 at 8:46am
122. kalsu as rx'd: 37:56.
Comment by ken c — June 25, 2009 at 7:09pm
123. Did this on 06/26/09 and the next day my legs were falling off...
37/212/6'

I scaled to 95 because I am keeping it real here. Just did 5 burpees and then 6 or 7 took a break so not even as rx'd for form and it took me 17:50 to do 50 reps... Hats off to those who really completed 100 reps and especially those who did it as rx'd.
5 RM for DL 345 easy - should have went heavier.
Comment by Dan B — June 26, 2009 at 11:08pm
124. Female/117/5'/31-32:56 Scaled to 95# Thrusters.
Comment by Aimee Lyons — June 27, 2009 at 4:21pm
125. 315# could have gone to 335 got greedy and ran out of steam. As for the Kalsu, I dropped the wieght eventually to just the bar and eventually could not muster a finish. Fail-excited to catch up to true Fitness vs Strength. I'm chasing the rest of you now!Watch out!
Comment by Ryan Roberts — June 29, 2009 at 12:03pm
126. 5 burpees on the minute every minute and 115lb thrusters until 50 reps. 14:53. My last about 20 reps were poorly executed. Gotta get stronger at overhead.
Comment by R.Lee_Seattle — July 1, 2009 at 9:28pm
127. on the minute: 5 burpees, max 115lb thrusters: 10, 7, 5, 5, 4, 4, 4, 3, 3, 4, 3: 52 in 11:00
Comment by johnathon in seattle 27/5'8/158 — July 1, 2009 at 11:02pm
128. I did this crazy ass thruster/burpee workout today. It took me 29 minutes as RX'd.
Comment by MikeG_CFATL — July 18, 2009 at 3:24pm
129. Finally got to this one. I used the required weight, but since this is the first WOD coming back from my half marathon training cycle, I capped the time at 10:00, and I still wanted to die! I did 50 burpees and 27 thrusters in 10 rounds (10:00. Anyone who even finishes this WOD has my respect!
Comment by Brad Collins — July 30, 2009 at 1:46pm
130. 28/m/79kg

30:57

Soiled my pants thinking about it. So scared I even ate breakfast. Truly a wod worthy of a hero.
Comment by pz — October 14, 2009 at 6:50pm
131. was brutal, finished 50 thrusters at RX'd in 9:30 somehting, finished the entire WOD at 135 in 22:42, Kalsu goes on the list of WOD's i will never do again
Comment by Mike Burke — November 10, 2009 at 12:16am
132. #121, that is insane, good job
Comment by Mike Burke — November 10, 2009 at 12:15pm

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