Join us this Saturday for a fun Partner WOD!
Happy Birthday to Tori Atencio!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Metcon (Time)

Teams of 2

Partner Kalsu

For Time

100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

1 Person working on THRUSTER but both do Burpees

20 min Cap



For Time

100 Curtis P’s (135/95 lb) (Alternating reps)

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

If you finish Kalsu early go straight into Curtis P
Scale Accordingly

The “Kalsu” benchmark WOD was created by John Welbourn of CrossFit Football (now Johnnie WOD). The CrossFit Football website is no longer, so we don’t know exactly when it was first posted but the oldest mention we’ve found from the CrossFit Forum, in October 2009, says the workout was posted by CrossFit Football in June of the same year. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.

The “Oh No Curtis P” workout was first named in a Facebook post by SEALFIT on November 28, 2010. About three years prior in the CrossFit Forum, in a discussion on work capacity, Carl Amolat said that a similar 100 Curtis P’s workout, designed to be done in “under an hour.” That version of the workout, which was given no name, had the weight set to 60% of the athlete’s body weight.

Extra Credit

Metcon (Time)

10-1 Chin Up

10-1 HSPU

10/10, 9/9 ETC
Scale Accordingly