“Kalsu”

For Time
100 Thrusters (135/95 lb)
5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.

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

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.

Adaptations

Standing Upper Impairment

For Time
100 Db Thrusters 50/35
5 Burpees to start and at the top of every minute (1 pt 3 burpees)

Standing Lower Impairment

For Time
100 Push Press 115/75
5 Burpees to start and at the top of every minute (1 pt 3 burpees)

Neuro

For Time
75 Thrusters to a box
3 Burpees to start and at the top of every minute

Seated

For Time
100 Db or barbell Clean & Press 35/20
5 knee Burpees or Slamballs to start and at the top of every minute

Sensory

For Time
100 Thrusters (115/75 lb) can go to box
5 Burpees to start and at the top of every minute