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February 2, 2012

2/2 WOD: "Kalsu" - CrossFit's most difficult WOD?

This WOD is no joke, and everyone did amazing tonight! You all showed heart,and forged your path by pushing beyond your limit. Amazing to watch you all. Even though we capped the time and put limits on reps, it was one for the books no doubt.

Warm-Up: 10-burpees, 10-tire jumps, 10-inchworms, 10-broad jumps.

Skill: Good mornings x 15 reps Strength: Bench 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%.WOD: “Kalsu”Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.The goal is to complete 100 total thrusters. Time limit of 25 minutes. Start clock on the half hour to go mark.

*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.Recovery: Total body stretch, coaches lead.CrossFit Power Hour (Football)SWOD: 3x5 Squat, 3x5 Bench10, 9, 8…3, 2, 1 (1/23/12)*KB Swings (2pd)*chin ups

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