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]

GinetteMobility 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!!!!

GillyonGreat numbers!

AlainaAwesome job Ginette!!

MarioGood job Ginette!

Chantal L.Wow! nice score!

GinetteThanks everyone!

GillyonWarmup

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!

AlainaGreat score Gill!!!

MarioConsistent!! Awesome!

Steph LGreat Job Gillyon!!

GinetteCrazy total Gillyon….nice work!

AlainaMob. 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!!!!

GillyonA double WOD…crazy girl! 🙂

Steph LNice Work Alaina!

GinetteGreat job Alaina…..I was trying to keep up to you…but didn’t quite make it!

Alainaoh, the Tabata squats were for Summer League…not just for fun 🙂 1 more point for the ThruStars !!

Chantal L.Crazy progres!!! (Video)

Vanessa ChampionGroup WU

Skill – 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 🙂

Heather SIt is fun in a small class!! Great working out with you guys 🙂

Shawn JohnsonNice job on the doubles

Shawn JohnsonOoops I didn’t see singles in brackets duh, lol Maybe I should read the whole post before commenting

Vanessa ChampionHaha I wish those were doubles!!

Mario8AM 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!

MarioAlso attempted max Double-Unders between shoulder press and KBS

DUs = 120… 2 reps below PR 😛

GinetteGreat job Mario!

KevinRow – 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.

GinetteNice total Kevin!

bjkillamMob + 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 ( ÷ 3 = 160)

TOTAL – 289

Louise GMob + 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 – 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!

Heather ColleenWU + 15 cal row (0:55)

Calories – 15-13-14-13-14-12 = 81

Burpees – 11-8-8-6-7-6 = 46

DU – 51-33-20-18-35-27= 184

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

That was ridiculously sweaty.

Vanessa ChampionWe tied!! Haha but I did singles…

Shawn JohnsonMob + WUx2 + 15 cal row

Group WU

Rowing practice

Row – 19-19-18-17-16-16= 105

Burpees – 15-13-13-10-13-12 = 76

DUs – 25-40-33-26-31-38= 193

Total – 374

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

Heather SGhost:

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!!

BlakeMob / WU / Group WU

“Ghost”

Row – 23-22-20-20-18-18 = 121

Burp – 15-9-7-7-7-5 = 50

DUs – 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!

Shawn JohnsonNice numbers on the Row!

BlakeThanks, too bad the burpees were awful!

Someday I’ll be able to keep up with you on the doubles too!

Steph LMobility

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!

Heather ColleenWow! Crazy numbers, Steph!

GillyonWhoa! Nice score!! 🙂 🙂

Steph HMob/ 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

Gillesmob+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

GinetteNice job Gilles!

Tara BettsWU & 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 🙂

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.

AmandaI think that must have been Heather 🙂

Patrick ArseneauWhat a sweaty mess that was!

6 rounds

1 min Rowing (cal)

1 min Burpees

1 min Double Unders

1 min Rest

Total: 527

GinetteC’est beau Patrick!

BlakeSweet score dude!

AndreaWOD with singles= 316reps

Left my book at the gym, therefore nothing more to write:)

Heidi6 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.

ElbaWU 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!!!

Trent6 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.

GabrielWUx1 + 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

Fred D6 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

MarcelMobility 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