The Ghost

15
Jul

The Ghost

Skill – Rowing Review

6 rounds
1 min Rowing (cal)
1 min Burpees
1 min Double Unders
1 min Rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Want to see a world champion boxer take this on??

[youtube=https://www.youtube.com/watch?v=XBgf3GKgV78]

54 Responses

  1. Ginette

    Mobility plus WU x1 plus rowing
    Group WU

    Rowing review
    WOD: the ghost

    6rounds of:
    -1min of rowing
    -1min of burpees
    -min of double unders scaled to singles (devided by 3 for score)
    -rest for a minute

    Total:358

    Great class Mario and great work 6amers!!!!

  2. Gillyon

    Warmup

    WOD: Ghost
    Rowing: 13-13-12-13-12-13
    Burpee: 12-15-13-15-13-13
    DU: 71-50-54-68-68-61
    TOTAL – 529. (Miscounted at the gym…forgot an entire round…can someone change the whiteboard so Dave doesn’t think I’m lying?).

    Tip for next time and others: if you are reasonably good at DU, do your burpees right beside your rope. Makes a big difference. Did this in round 5 and 6.

    Thansk for the rowing tips, Mario. Great job 6amers!

  3. Alaina

    Mob. and WUx1 plus 15 cal. row
    WOD: Ghost
    1 min. rowing cal.
    1 min. burpees
    1 min. Double unders, did these first round then switched to singles due to Achilles pain
    1 min. rest
    Total: 373
    And then……Tabata Squats, 10 sec. rest while squatting…ughhhh
    Total reps: 82, Thanks Mario for counting and Gabriel for jumping in and finishing with me as this one really really sucked!!!!

  4. Group WU
    Skill โ€“ Rowing Review

    6 rounds
    1 min Rowing (cal) 15-15-14-14-15-14
    1 min Burpees 12-9-9-9-9-10
    1 min Double Unders (singles) 65-105-83-90-102-59
    1 min Rest

    Total:311
    I did a poor rope selection today. Was slightly too short so I kept tripping therefore singles were all over the place! Excuses hahaha
    Great to WOD with Heather S. and Anthony today! Small classes are fun ๐Ÿ™‚

  5. 8AM Lab

    Mob + WUx1

    Shoulder Press 5-5-5-5-5 (De-load cycle)
    60-60-60-75-90#

    EMOTM 10 mins
    Even – 6x KBS @ 70#
    Odd – 4x KBS @ 80#

    First time actually doing stuff with the 80# KB. Wasn’t too bad. Once I get used to it, should make the 53# KB feel like nothing…

    Thanks to the 8h30 for letting me join the fun with them…

    WOD “The Ghost” Rx = 548 reps

    Row – 21-20-18-15-14-15
    Burp – 17-15-15-14-13-13
    DUs – 66-59-43-68-62-60

    Great work to all the morning folks!

  6. Kevin

    Row – 25-22-21-20-20-18 = 126
    Burp – 15-13-11-11-11-10 = 71
    Dubs – 67-64-55-63-74-71 = 394

    Total – 591

    Doubles were a mess today. Hard time stringing 10 together.

  7. Mob + WUx2 + 15 cal row
    group wu
    rowing practice

    WOD: Ghost
    Rowing: 14-14-13-14-13-13 (= 81)
    Burpee: 9-9-8-7-7-8 (= 48)
    Singles: 80-77-70-82-86-84 ( รท 3 = 160)
    TOTAL โ€“ 289

  8. Mob + WUx2 + 15 cal row
    group wu
    rowing practice

    WOD: Ghost
    6 rounds:
    1 minute Rowing
    1 minute Burpee
    1 minute Singles
    1 minute rest

    TOTAL โ€“ 252
    Although my heart wanted to jump out of its cage, I loved this workout! Cant wait to try it again!
    Good job 830 class!

  9. Heather Colleen

    WU + 15 cal row (0:55)

    Calories โ€“ 15-13-14-13-14-12 = 81
    Burpees โ€“ 11-8-8-6-7-6 = 46
    DU โ€“ 51-33-20-18-35-27= 184

    Total = 311 (I added wrong at the gym – YAY for 12 extra reps!)

    That was ridiculously sweaty.

  10. Mob + WUx2 + 15 cal row
    Group WU
    Rowing practice

    Row โ€“ 19-19-18-17-16-16= 105
    Burpees โ€“ 15-13-13-10-13-12 = 76
    DUs โ€“ 25-40-33-26-31-38= 193

    Total โ€“ 374

    I liked this one. Need to work on my DUs again.

  11. Heather S

    Ghost:

    Cal 17-17-17-17-16-17 = 101
    Burpees 12-11-11-10-9-9 = 62
    DUs 24-29-28-32-34-28 = 175

    Total: 338

    Haha I’m just like the Ghost on his first attempt!!

  12. Blake

    Mob / WU / Group WU

    “Ghost”
    Row โ€“ 23-22-20-20-18-18 = 121
    Burp โ€“ 15-9-7-7-7-5 = 50
    DUs โ€“ 38-24-22-17-13-9 = 123

    Total = 294

    Rowing was good, Burpees fell off big time. Sad really.
    DUs were DUs…I have to get better at doing them while fatigued.

    Overall a cool workout and a crazy sweat-fest!

  13. Mobility
    WUx2 + 15 cal row

    Group wu

    WOD: “Ghost”

    Row–> 14-14-14-13-13-13
    Burpees–> 14-14-12-12-12-12
    Double Unders–> 100-80-70-70-70-68

    Total= 615

    Wow crazy sweaty WOD great work 4:00 class!!!

    Thanks Mario!

  14. Steph H

    Mob/ wu x2
    & Row 15 cals

    Group WU

    Row Review

    WOD: The Ghost

    6 rounds of:
    1 min row (cal)….14/13/12/12/11/12
    1 min burpee……11/9/8/7/8/7
    1 min Dbl under (single divide by 3) 80(26.7)/75(25)/66(33)/60(20)/60(20)/70(23.3)
    1 min rest

    Total: 272

  15. mob+wux1 row 15 cal
    group wu
    rowing review
    WOD the ghost
    6 round
    1 min row cal 15-15-15-15-14-16
    1 min burpees 15-13-13-13-13-14
    1 min DU (single) 100-110-100-100-100-120
    devide by 3
    total 381

  16. Tara Betts

    WU & mob x2
    15 cal row
    Group WU

    WOD: “Ghost”
    Row: 11/ 11/ 11/ 11/ 11/ 12
    Burpees: 11/ 9/ 9/ 7/ 8/ 6
    Singles: 70/ 86/ 82/ 70/ 96/ 76 then divided by 3

    Total: 276

    Wow! That was awesome! I was one sweaty mess ๐Ÿ™‚
    Great job Nooners and thanks Kevin!
    Thanks also to the CrossFitter next to me, whose name I did not get…your enthusiasm kept me pushing forward.

  17. Patrick Arseneau

    What a sweaty mess that was!

    6 rounds
    1 min Rowing (cal)
    1 min Burpees
    1 min Double Unders
    1 min Rest

    Total: 527

  18. Heidi

    6 Rounds:

    1 Min. Row: 13-12-12-12-12-12
    1 Min. Burpees: 10-12-12-11-11-12
    1 Min. DU’s: 34-25-27-29-29-41

    Total Reps = 326

    A good gasser! I really liked this one.

  19. Elba

    WU x 1
    15 cal row
    Group WU

    Ghost
    1 min row: 16/16/16/15/15/14= 92
    1 min Burpees: 10/10/1010/11/10= 61
    1 min DU (scaled: singles): 146/140/140/138/134/130 = 828/3= 276
    Total: 429

    I liked this one!!!

  20. Trent

    6 Rounds:

    1 Min. Row: 13-14-14-14-14-14
    1 Min. Burpees: 13-13-13-12-10-12
    1 Min. Tuck Jumps: 50-50-50-50-50-60

    Total Reps = 466

    tuck jumps quickly turned into small bunny hops.

  21. Gabriel

    WUx1 + 15 cal row
    Group WU

    Rowing Review

    WOD “The Ghost”
    6 Rounds:
    1 Min. Row: 22-21-16-18-20-20
    1 Min. Burpees: 13-16-10-12-11-13
    1 Min. Double Unders: 24-17-26-19-16-21
    1 minute rest

    Total Reps = 315

  22. Fred D

    6 rounds
    1 min Rowing (cal): 18-18-17-16-17-17 = 103
    1 min Burpees: 12-10-8-9-7-8 = 54
    1 min Double Unders: 104-85-82-88-80-79= 518/3 =172
    1 min Rest

    Total score: 329

  23. Marcel

    Mobility plus WU x1 plus rowing
    Group WU

    Rowing review

    WOD: the ghost

    6rounds of:
    -1min of rowing
    -1min of burpees
    -min of double unders scaled to singles (devided by 3 for score)
    -rest for a minute

    Total:302

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