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CrossFit Renaissance Working out

Mike Ramsey

“My first vivid memory of CrossFit was my very first intro session with Bill. It was a Sunday morning and as I walked into the…

Ryan Stevens

Hometown: Philadelphia Age: 34 Occupation: Teacher When did you first start CrossFitting: 2010 When did you first start training at CFR? March 2010 Favorite WOD:…

Partner Alternate Universe Kalsu

The goal is to complete 200 Burpees

EMOM one person does 5 Thrusters 95/65#

You have the rest of the minute to do Burpees

Only the person who did the Thrusters can do Burpees during that minute

Kalsu

For time:

100 Thrusters 135/95#

Do 5 Burpees EMOM. Workout begins with Burpees.

Kalsu

For time:

100 Thrusters 135/95#

*Every minute, on the minute, do 5 burpees. With the remaining time, do as many Thrusters as you can. Workout is over when you have completed 100 Thrusters.

Partner Alternate Universe Kalsu

The goal of the workout is to complete 200 Burpees.

EMOM one person does 5 Thrusters 95/65#

You have the rest of the minute to do burpees.

Only the person who did the thrusters can do burpees during that minute.

Kalsu

For time:

100 Thrusters 135/95#

*Every minute, on the minute, do 5 Burpees

Kalsu

Kalsu

100 Thrusters for time

*EMOM do 5 burpees

“Kalsu”

CrossFit Football’s “Kalsu”

Every minute on the minute do 5 burpees then fill the remaining time with 135/95 pound thrusters.

Goal is to hit 100 total thrusters and your score is how many minutes elapses in the process.

Murph

“Murph”

Run 1 Mile
100 pull-ups
200 push-ups
300 sit-ups
Run 1 Mile

For Time

If you’ve got a 20lb vest, wear it.

We almost Kalsu’d you.

Thursday

“Alternate Universe Kalsu”

100 Burpees For Time

EMOM do 5 Thrusters 135/95#

Ray’s genius comes to him the strangest times.

Friday

Every Minute On the Minute:

Complete 5 burpees and perform max rep 135 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.

Score = the total number of minutes it took to reach 100 thrusters.

kalsu.

*Complain about the WOD, add 1 burpee to each round.

Kalsu Part Deux- 12 pm class moved to 1pm

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

Kalsu

CF Football WOD “Kalsu”

Every minute on the minute do 5 burpees then fill the remaining time with 135 pound thrusters. Goal is to hit 100 total thrusters and your score is how many minutes elapses in the process.

CrossFit Football WOD Kalsu

Every minute on the minute do 5 burpees then fill the remaining time with 135 pound thrusters. Goal is to hit 100 total thrusters and your score is how many minutes elapses in the process.