'The Ghost'
6 rounds:
6 rounds:
One minute Rowing
One minute of Burpees
One minute of Double-unders (*singles)
One minute rest
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.
Por favor?
Thanks for another great day at CFSF. Thanks for all the super strong efforts!
Monster effort Russell. You earned that rest! |
CFSF
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