Basin CrossFit – CrossFit


(5-10min) Play ‘deck of card’ game to warmup.

Spades = Pushups

Hearts = Jumping jacks

Diamonds = Air squats

Clubs = Situps

Joker = 200m run

* The number on the card = how many reps we do

* Face cards = 10 reps

* Flip over a few cards in a row, so if the numbers are low, we can get straight into the next set of movements/reps etc.

Wod prep

(5min) Briefly Review Thruster with an Empty Barbell as a Group.

(5-10min) Prep for Workout

5 Thrusters

3 Rounds

* Take 3 sets to get to your working weight.

* Perform the last set at your working weight.


Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

Metcon (Time)

Fitness: Modified Kalsu

70 Thrusters

EMOM Perform 3 Burpees


Metcon (No Measure)

3 rounds for quality:

30 GHD sit ups

15 Good mornings (135/95)

15 Strict HS push ups

15 Strict pull ups