Fitness, Fellowship, Faith
Fitness, Fellowship, Faith
We knew it would be rough and it was!
Name of the first “Iron Pax Challenge” workout of 2024 out of F3 Greenwood was “Kalsu and Back Again”.
The workout is named in honor of 1st Lieutenant James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, US Army, who was killed in action on July 21st, 1970 in the A Shau Valley, Vietnam. This WOD is consistently in the top 10 of hardest CrossFit workouts, so, it’s perfect to kick-off Iron Pax 2024.
– Format
– Complete the workout for time
– Equipment
– 400 meter track or 200 meter out and back
– Coupon is needed for this workout
– EMOM timer set for 1 minute
– The Thang
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Workout ends after your 100 burpees
– Record your total time
Top performers were around 20-22 minutes (Blue Screen of DEATH, Singlet – Justin Nelson, and Dunkin), but hats off to anyone who showed up for this workout!
It was definitely no joke. Awesome job by everyone! :muscle:
