140617

How can a workout named 'The Ghost' not be a super cool workout? It was a great workout and really fun scheme. Thanks CFHQ!

'The Ghost'
6 rounds:

One minute Rowing
One minute of Burpees
One minute of Double-unders (*singles)
One minute rest

Calories on the row and reps are totaled for a score.

                         Row       Burpees       Doubles       Total

John-                 108            64              259            431

David- (3)           88             26              29             143

Caitlin-                55            85               59             199

Jeremy-              93             67              54              214

Holley-               64             43              56              163

Megan-              92             70              61              223

Ryan-                107           95               78              280

Pamela- (3)        21             33              116*           93

Juan-                  81            73                26             180

Tommy-             89            45               43              174

Quincy-             94             39               58              191

Sharon- (4)        39            24               63               126

Richard-           112            69              375             556 

Abby-               67             69              127             263

Casey-             100            53              178             331

Eric-                 111           60               96               26

Paul-                100           59               197             356

Candice-           85            61                87              233

Russell-            102           81               222             405

Kathryn-           72            61               241             374

Klare-               55            56               187             298

T-                     89            75               225             389

Jill-                   49             34              300*           183

Paige-              65             50              366*           237

Tom B-            72             55              327*           236

Tammy-           77             64              471*           298 

Cole-              100            58              257*           244

Carrie-             75             48              336*           235

Joan-               58             57              450*            265

Great workout everyone! This was a total blast. 24 minutes of love. Good job on the Doubles. Practice is paying off. Quite a few people brought their scores way up because of efficient Doubles. Excellent. The singles score was divided by 3 just to keep things square. 

Learn those Doubles!

How about the Burpees? That was a tall glass of suck to get down. Good job maintaining. The only way out is through, right? Right. They never get better, but we do.

We emphasized power over frequency with the rower and had some monster calorie totals. We also had a SNAFU at lunch with rower #3. THANKS for your patience. Fortunately the rower reset by the evening classes, otherwise we would have moved into the very dangerous FUBAR realm.

This workout was named in honor of Roberto "Ghost" Guerrero, an American professional boxer. The current interim WBC welterweight champion, former IBF super featherweight world champion, former interim WBA and WBO lightweight champion, and former two-time IBF featherweight champion.

www.trackmypr.com

Por favor?

Thanks for another great day at CFSF. Thanks for all the super strong efforts!

Monster effort Russell. You earned that rest!

CFSF