Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

#HoldFastFriday Workout 1/30/15

Hold Fast Friday WOD

From our friends at Crossfit Football.


On the minute perform 5 burpees and a max set of 135 lb thrusters. Keeping this pace till you 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.  Go as long as it must take to complete the 100 thrusters.

Scaling options:

Less weight i.e., 115, 95, 75

Less burpees i.e., 3  

Post total time it took to complete in the comments or on our Facebook page. 

LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

What you know does not matter, what you do matters.  ~ Mark Twight