WODS for the Week of 2.14.2021


Remember this week and think of warmer days ahead when we can get outside and enjoy some sunshine and warmer weather. Needless to say, we will be inside again this week.

WODS for the Week of 2.14.2021

Monday 2.15.21 @5:30 pm

sprint ladder

100 Meters, Rest 1:00,

200 Meters, Rest 1:30,

300 Meters, Rest 2:00,

400 Meters, Rest 2:30,

600 Meters, Rest 3:00,

400 Meters, Rest 2:30,

300 Meters, Rest 2:00,

200 Meters, Rest 1:30,

100 Meters! Done.

Workout Detail:

This is designed to be V02 ( Lower Volume/Shorter Distance at higher intensities) . There will be sufficient rest to hit each interval at a fast (Mile PR pace or Faster).  You will hit a peak and then go back down the hill.

Aerobic Capacity:


Workout Hints:

The goal is to hit your intervals at fast pace then get recovery. Rest runner after each interval. Watch clock for rest times.

Your Score:

This workout will be for total time and is 2600 total meters.

Thursday 2.18.2021

HERO WOD Thursday!

“Running” KALSU!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.

The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod) and former Navy Seal Andy Stumpf.

The CrossFit Football website is no longer live but according to a post on John Welbourn’s blog, it appears “Kalsu” was first shared on June 23, 2009. The first mention in the CrossFit forum was in October that year.

In the same post, John reveals how “Kalsu” was created as a collaboration between himself and Andy (giving Andy the lion’s share of credit).

John also notes that 1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.

“Running” KALSU!

This will be a variation of the HERO WOD “KALSU”.

You will perform 100 thrusters for time (135/95)

Start with 150 meter run.  Then complete as many thrusters as possible until you reach a two minute time cap.  At the top of the every two minutes (2:00) complete another 150 meter run. Repeat every two minutes until 100 total thrusters.

This is a variation of the original workout, but we have added a twist of running instead of burpees.

Score is the total time it takes to complete all 100 thrusters.

There will be a 50 minute time cap on this workout.

Tips and Strategy

Prior to the start of the workout, decide how many thrusters you can realistically complete every two minutes (remember you always start with 150 meter run). Stick with that number, no matter how much it hurts.  A good goal for this workout would be 4 reps within a two minute time cap.

50 minutes/2=25 Rounds

25×4 reps = 100 reps.

Intended Stimulus

This WOD should feel REALLY hard. This is a mental test as much as it is a physical one–the ticking clock (the one that tells you it’s time to run AGAIN) feels like an enemy within minutes of starting the workout. Embrace the burning lungs and legs. Scale the load/volume so you can finish in 30 minutes or less; but don’t scale “the suck” out of “Kalsu.”

Scaling Options

Just like the other CrossFit hero workouts, “Kalsu” is grueling and unforgiving. Scale the load and/or reps so you finish in 30 minutes or less.

100 Thrusters (95/65 lb)
150 meter run to start and at the top of every two minutes.

Beginner A
100 Thrusters (75/55 lb)
100 meter run to start at the top of every two minutes.

Beginner B
50 Thrusters (45/35 lb)
100 meter run to start at the top of every two minutes.


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