“**Kalsu**”

for time*:

100x thruster @ 135/95-lbs.

*At the start of each minute, five burpees must be completed before moving to the barbell.

“**Kalsu**”

for time*:

100x thruster @ 135/95-lbs.

*At the start of each minute, five burpees must be completed before moving to the barbell.

"MetamorPHitness" and "MPH Athletics" are registered trademarks of MetamorPHitness, LLC.

I think they call that an “8 pack.” In other news, hard for me to think of a more painful/evil workout.

Damn Dave. You lookin gooood! ðŸ™‚

Ladies – congrats on the pull-ups!

Oh no…

I did this WOD during the summer of 2008. My time was 33:56. I vowed never to do this workout again.

I hate going back on my word.

dave r

Congratulations Jennifer M. and Katie M., for getting your first pull-ups—really nice job.

John and Rebekka

Congrats! Awesome job to both of you!

Congratulations Ladies!

Way to go Jennifer and Katie!

crossfit with alexei in moscow, russia

i told alexei about this “kalsu” workout. his eyes widened for a moment, then he gave me the following — much easier — workout (he’s still assessing my abilities):

for time, 5 rounds:

5 pushups

10 back extensions

15 sumo deadlift high pulls (17 kg)

20 situps

10:35

Thank you to the 8am class for the encouragement down the home stretch this morning. That was awful.

Great job Jennifer and Katie!!

Thanks a lot to the 7am crew for cheering me on the last minutes of the workout today. This was a tough one and the cheering was very much appreciated.

Sid

I agree on both counts!

~ Jen

Ditto! The cheering and encouragement definitely helped me make it through the end of the workout! Thanks, 7am!

Congrats to Jennifer and Katie!

Dave, thanks for the reminder of what dedication to fitness and nutrition can get you.

for time

100x thrusters at 77lbs

5 burpees at the start of every minute

DNF

Shocker.

Thank you to our amazing coaches and inspiring MPH community – for helping me get stronger and do things I NEVER thought I could!!!

Jennifer M

–Scores–

Derek B.: dnf

Michael F.: 23:44 (95-lbs.)

Borja G.: dnf

Steve M.: dnf

Jeff T.: dnf

Alex H.: 5:02 (75-lbs.; sub: 1/2x thruster, no burpee)

Christine S.: 29:46 (65-lbs.)

Alex M.: 5:57 (35-lb. dbs; 1/2x thruster)

Jon H.: dnf

Katie M.: dnf

Aaron B.: dnf

Jason C.: 17:51 (25-lb. dbs; sub: push press)

Liz D.: 15:00 (15-lb. dbs; sub: 1/2x single-arm thruster)

Erez Y.: dnf

Bill G.: 20:54 (105-lbs.)

Rob K.: dnf

Josh M.: 22:45 (95-lbs.)

Sidra C.: dnf

Alissa G.: dnf

Holmes H.: 21:00 (65-lbs.; sub: push press)

Kaisa A.: dnf

Jeremy N.: 7:56 (45-lb. dbs; sub: 1/2x thruster)

Sean M.: 13:55 (35-lb. dbs; sub: 1/2x thruster)

Krishnan S.: dnf

Jen M.: dnf

Charlie S.: dnf

Phil S.: dnf

Keena S.: 16:58 (25-lb. dbs; sub: push press)

Vinny L.: dnf

Joe P.: dnf

David O.: dnf

Chris T.: dnf

Jeff W.: 29:49

Bill S.: dnf

Teal B.: dnf

Roselena R.: 13:50 (55-lbs.; sub: 1/2x thruster, pushup)

Diana D.: dnf

Sean C.: 16:54 (30-lb. dbs; sub: 1/2x thruster)

Livia S.: 16:54 (25-lb. db.; sub: single-arm thruster, squat jump)

Thomas B.: 10:57 (20-lb. dbs; sub: 1/2x thruster, 3x burpee)

Brian J.: dnf

Ivy F.: dnf

Thomas M.: 21:49 (75-lbs.; sub: push press)

Lisa C.: dnf

Dave R.: dnf

Set S.: dnf

Stuart W.: dnf

Edvard F.: dnf

Kris C.: dnf

Mayra C.: dnf

Matt C.: dnf

Bill M.: 14:42 (65-lbs.; sub: 1/2x thruster)

Travis O.: dnf

Kerstin C.: dnf

Ryan S.: dnf

Clint R.; dnf

Neil A.: dnf

Pete S.: dnf

Wayne C.: dnf

Jenn J.: 11:39 (45-lbs.; sub: push press; sub: 10x squat)

Callie W.: dnf

Frances P.: dnf

Chris C.: 17:04 (75-lbs.; 1/2x thruster)

Lee P.: 11:02 (65-lbs.; sub: 1/2x thruster)

JC L.: 11:34 (25-lb. dbs; sub: 1/2x thruster)

Charlie D.: dnf

Jim D.: 7:55 (20-lb. dbs; sub: 1/2x thruster, 3x burpee)

Malcolm F.: dnf

Brad R.: 5:55 (20-lb. dbs; sub: 1/2x thruster, 3x burpee)

Sonal M.: 17:04 (15-lb. dbs; sub: 1/2x thruster, 3x burpee)

Laurie W.: 13:48 (15-lb. dbs; sub: 1/2x thruster, 3x knee burpee)

Kate R.: dnf

Jerry C.: dnf

Meghan M.: 16:01 (sub: front squat)

Leota B.: dnf

John B.: dnf

Sean F.: dnf

Jesse L.: dnf

David S.: dnf

Alexis T.: 19:48 (20-lb. db.; sub: single-arm thruster, squat jump)

Leigh T.: dnf

Ryan M.: dnf

Danny M.: dnf

Alexis P.: 14:00 (20-lb. dbs; sub: 1/2x thruster, squat)

Diane N.: dnf

Katherine C.: 9:43 (15-lb. dbs; sub: push press, squat)

Notes for today:

–30-minute time limit

–DNF Scores:

Borja G.: 75/100x thruster (95-lbs.)

Steve M.: 29/100x thruster (85-lbs.; 20′ time limit)

Jeff T.: 37/100x thruster (75-lbs.; 20′ time limit)

Jon H.: 74/100x thruster (30-lb. dbs; 20′ time limit)

Katie M.: 35/100x thruster (25-lb. dbs; 20′ time limit)

Aaron B.: 45/100x thruster (20-lb. dbs; 20′ time limit)

Erez Y.: 53/100x handstand pushup (sub: handstand pushup)

Rob K.: 44/100x thruster (105-lbs.; 20′ time limit)

Sidra C.: 58/100x thruster

Alissa G.: 59/100x thruster (55-lbs.)

Kaisa A.: 43/100x thruster (55-lbs.; 20′ time limit)

Krishnan S.: 60/100x thruster (30-lb. dbs; 20′ time limit)

Jen M.: 81/100x thruster (65-lbs.)

Charlie S.: 51/100x thruster (30-lb. dbs; sub: front squat; 20′ time limit)

Phil S.: 41/100x thruster (30-lb. dbs; 20′ time limit)

Vinny L.: 36/50x thruster (20-lb. dbs; 20′ time limit)

Joe P.: 81/100x thruster

David O.: 55/100x thruster (75-lbs.; 20′ time limit)

Chris T.: 46/100x thruster (75-lbs.; 20′ time limit)

Bill S.: 36/100x thruster (65-lbs.; 20′ time limit)

Teal B.: 29/100x thruster (65-lbs.; 20′ time limit)

Diana D.: 23/100x thruster (45-lbs.; 20′ time limit)

Brian J.: 69/100x thruster (35-lb. dbs; 20′ time limit)

Ivy F.: 46/100x thruster (75-lbs.; 20′ time limit)

Lisa C.: 41/100x thruster (65-lbs.; 20′ time limit)

Dave R.: 89/100x thruster

Set S.: 35/100x thruster (45-lbs.; 20′ time limit)

Stuart W.: 93/100x thruster (95-lbs.)

Edvard F.: 39/100x thruster (75-lbs.; 20′ time limit)

Kris C.: 80/100x thruster (60-lbs.; 20′ time limit)

Mayra C.: 65/100x thruster (55-lbs.; 20′ time limit)

Matt C.: 39/100x thruster (65-lbs.; 20′ time limit)

Travis O.: 32/100x thruster (65-lbs.; sub: 1/2x thruster; 10′ amrap)

Kerstin C.: 42/100x thruster (15-lb. dbs; sub: 1/2x thruster; 20′ time limit)

Ryan S.: 37/100x thruster (30-lb. dbs; 15′ amrap)

Clint R.: 55/100x thruster (35-lb. dbs; 20′ time limit)

Neil A.: 44/100x prom handstand pushup (sub: prom hspu, 1 x 45-lb. plate; 20′ time limit)

Pete S.: 40/100x thruster (65-lbs.)

Wayne C.: 70/100x thruster (75-lbs.; 24′ time limit)

Callie W.: 84/100x thruster (45-lbs.; 28′ time limit)

Frances P.: 23/100x thruster (45-lbs.)

Charlie D.: 71/100x thruster (35-lb. dbs; 22′ time limit)

Malcolm F.: 9/50x thruster (20-lb. dbs; sub: 1/2x thruster. 3x burpee; 15′ time limit)

Kate R.: 15/100x thruser (20-lb. dbs)

Jerry C.: 63/100x thruster (65-lbs.; 20′ time limit)

Leota B.: 65/100x thruster (65-lbs.; 22; time limit)

John B.: 83/100x thruster (105-lbs.)

Sean F.: 76/100x thruster (75-lbs.)

Jesse L.: 54/100x thruster (65-lbs.; 20′ time limit)

David S.: 74/100x thruster (95-lbs.)

Leigh T.: 46/100x thruster (35-lb. dbs; 20′ time limit)

Ryan M.: 72/100x thruster (20-lb. dbs; sub: 1/2x thruster, squat, 10′ time limit)

Danny M.: 49/100x thruster (30-lb. dbs; 20′ time limit)

Diane N.: 64/100x thruster (15-lb. dbs; sub: push press, squat; 10′ time limit)