Friday 160708
“KALSU” Hero WOD
For Time:
100 Thrusters 135/95lbs MRX 75/545
**Start with/At the beginning of every min perform 5 burpees, for the rest of the min max thrusters, until next min then 5 burpees & max thrusters.Continue pattern until 100 thrusters.
Post time to responses.
LT Robert James Kalsu (Apr 13, 1945 – Jul 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an 8th rd draft pick of the Buffalo Bills in 1968, he started 8 games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army after the ’68 season and started his tour of duty in Vietnam in Nov 1969, where he served with Battery C, 2nd Bn, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Started with 55 lbs and 5 burpees, 10 min in went to barbell and 3 burpees: 28:58
Um…no thanks on the thrusters and burpees.
Home WOD
5 rds for time
Run 1/4 mile
25 air squats
Time 16:55
TGIF!
Missed our regular 5 am ladies
Boomer Sooner. Stay strong and get after it today CF Jenks for a Great American. I have done this WOD multiple times and you have to stay committed and do the best you can to stick to your plan. Believe in yourself and be physically strong, but also be mentally smart and tough. RIP KALSU
Good luck to all the ladies doing Mrx at 545 pounds today 😉
WOD as rxd: 40:51
*thanks for the push guys! Have fun everyone doing this one…
*
Great job finishing a lot quicker Denver and Jason!
Big time going rx Jeremy and Denver…. And finishing!!!!
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15:55 with 115# pr
Last time finish d right at 20:00
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I did 10-10-10-5-5 then 6’s the rest of the way, took one round off with burpees only
WOD as Rx’d = 29:49
Tough WOD. Great Job 6am! Boomer!
Competing in the Freeforall Throwdown tomorrow- scaled WOD. #65 and 50 thrusters= 7:43
“Kalsu”
As Rx’d- 27:41
Awesome job to all the nooners! So proud of my ladies who didn’t listen to the bubble buster, aka Breck, and went RX’d! 🙂
“Kalsu”
As Rx’d until 37:00 (65 thrusters in) when I realized I wasn’t going to make time cap. Layed on the floor for 3 min and then did finished with thrusters only.
47:57
WOD w/ 115 – 20:48
Great job noon!!!
Angie
What’s address for tomorrow’s party!?
“Kalsu” as Rxd
19:45
Good job, Nooners!
“KALSU”
as rxd
33 minutes even
holy moly what a workout.
amazing job everyone, nooner’s you rocked it! great encouragement and mutual suffering.
thank you to those serving!
Whoa…looks like I missed a tough one.
Stopped by MPCrossfit today:
50 box overs (24″ box)
25 GHDs
50 WB shots (20/10′)
25 Ring Dips (banded)
50 WB shots
25 GHDs
50 Box Overs
21:00 time cap
Hit time cap with 36 box overs remaining
Worked Heavy Back Squats after the WOD
Have a great weekend folks!
12700 S 14th Ave
Kalsu
65#
Two 1 min rest breaks
23:49
WOD Rx
23:43* (4 rounds of burpee only)
started a few rounds laying chest down on the burpees, the wonderful coach pointed out that really that means I started my 5 burpees early on those rounds.
3 x 8 back squat @ 275#
1K row: 3:31
5 rounds
20 cal row
10 OHS 95#
15:03
Kalsu rx
45:03
I did many many burpees.
Bench:
20 @ 135#
15 @ 145#
10 @ 165#
5 @ 205#
15 @ 135#, rest 20 secs, 5 @ 135#
Morning WOD: Kalsu w/95#
Stopped at 22:00 with 50 Thrusters
Watching everyone else finish at 6am inspired me to come back and try again.
Evening WOD: Kalsu w/95#
85 Thrusters at 45:00
Wod w/ 95#
24:25
Brutal!
I give it up to all you rx’ers!
“Kalsu” w/85#
25:32?
Had plenty of time left..should have gone 95#
Great job everyone!
Did modified version of Thursday WOD
Strict Press
9 @ 40
6 @ 50
4 @ 60
4 @ 50
Failed w/70
Did not do wall climbs
12 min AMRAP
6 bar facing burpees
12 S2O w/50#
6 pull ups w/assist from bench
4 rds + 4 burpees
400M run
200M walk w/20# dumbbells
400M run
200M walk w/20# dumbbells
First 45 @ 65# then down to 55# for bigger sets
28:31 <-took several breaks to catch breath & not have a mental breakdown
WOD w/ 115#
18:48
Nice job everyone who did this! Was a beast!!!
Colby Crossfit
Strength: power snatch
Worked up to 105 then
5 X 3 @ 105
WOD: Death By Snatch w/ 75#
Made it thru 12 minutes
Total: 105 snatches
Total: 78