P Duddy taking on 18.1
“The Ghost”
6 Rounds
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
1:00 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. Compare scores HERE.
The Ghost is a workout that CrossFit HQ created for six-time world champion boxer Robert “The Ghost” Guerrero that mimics a six-round fight. Check out the video below..
Box Brief
This Thursday (March 1st) is Bring a Friend Day!
The Ghost
90/87/335 Rx
Rows all 15 cal
Burpees 16-15-14s
Dubs 66-55-53-55-52-54
Gave myself 10 sec transition time
Good practice!
Dubs and Burpees improved lots from last time, but that time I rowed 115 cal 😳
CTM
5 rounds
5 dl @145# then 3 hspu (based on 8 as my max kipping hspu)
1:00 rest
(Last round I did 6 hspu)
127 cals
59 burpees
134 double unders
Rx
15/14/52
14/13/53
13/13/60
12/14/58
12/13/60
12/14/57
78/81/340
The Ghost
149/88/163 Rx
Last February’s score: 121/78/88
85/86/600 singles
150/103/533 RX
The Ghost
Cal Row:112
Burpees:68
Dubs:262
Rows were consistent 19 cal, burpees were 12 and dubs were all over the place
6 min EMOM
50″ Ft farmers carry @70
20 airsquats
5×3 squat snatch
75/80/95/105
91 Cals (16-rest 15)
90 burpees (all 15)
240 double unders (all 40)
Could have done more dubs but I thought scoring was based on lowest rep count
Row: 26-25-22-22-21-20 = 136
Burpees: 15-15-12-12-11-12 = 77
DU’s: 42-43-44-45-39-40 = 253
15 / 13 / 156 (SU)
15 / 12 / 146
16 / 11 / 150
15 / 11 / 160
15 / 11 / 150
15 / 12 / 160
91 / 70 / 922
The Ghost
Row: 122
Burpees: 70
Single Unders: 590