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 thoughts on “The Ghost”

  1. 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. 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. 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. oh, the Tabata squats were for Summer League…not just for fun ๐Ÿ™‚ 1 more point for the ThruStars !!

  5. 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™‚

  6. 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!

  7. 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.

  8. 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

  9. 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!

  10. 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.

  11. 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.

  12. 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!!

  13. 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!

      1. Thanks, too bad the burpees were awful!
        Someday I’ll be able to keep up with you on the doubles too!

  14. 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!

  15. 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

  16. 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

  17. 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.

  18. 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

  19. 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.

  20. 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!!!

  21. 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.

  22. 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

  23. 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

  24. 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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