Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.


  • 2×10 Reverse Hyper (210#)
  • PVC pass-thrus
  • Bottom Squat Hold
  • Thrusters
    • 5×45#
    • 5×95#
    • 5×115#



EMOM (until 100 thrusters are completed)

  • 5 Burpees
  • Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast!  I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.


5 Sets

  • 5 Good Mornings (135#)
  • 15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

  • 20 H2H Russian KBS (53#)
  • 30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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