Tag Archives: crossfit

Friday December 14, 2012

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

DeadLift 5×5
Snatch Complex x 2

WOD – “2012”
12 Minute AMRAP
20 Snatch
12 Box Jump Burpees (BJB)
m – 30kg bar and a 20’box
f – 20kg bar and a 16″ box

Score shows as :  complete rounds – snatch – BJB

Tuesday November 6, 2012

Election Day 2012

Warm Up
2 Rounds:
400m
10 Air Squats
10 Burpees
10 Sit Ups
Walking Lunge>

Front Squat 3×5
Clean and Press 2×10

WOD – “Kalsu”

On the minute:

Complete 5 burpees and perform max rep 110 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 minutes taken to complete 100 Thrusters

Robert J Kalsu

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.