June 17, 2014

Tuesday 140617

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute 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.

Hannah Richards.


The Ghost Workout with Robert "The Ghost" Guerrero - video [ipod] [mov] [HD mov]

Robert Guerrero Vs. Yoshihiro Kamegai, June 21st.

Posted by Pukie at June 17, 2014 5:00 PM
Comments

What a great rep scheme. This is what I love about crossfit. Most people who are checking this will be able to do this as RX, but some will be traveling. For those who are in a hotel room, or a tent, or someplace even less forgiving the same rep scheme will still work with slight modifications. No rower? Do SDHPs. No weights? Do running, biking, or swimming sprints for a minute before doing the burpees and DUs. No room to run, swim, or bike? Do container jumps, or just about any other bodyweight exercise for a minute. Oh, and if you're like me and able to do this RX today but will be traveling in a week, then put this in you kit bag as a great bodyweight rep scheme for the next time you travel.

Comment #1 - Posted by: mlt at June 16, 2014 5:12 PM

Awesome video HQ
Good luck Robert (The Ghost)!

Comment #2 - Posted by: Mike Andridge/44/5'8"/175 at June 16, 2014 5:19 PM

@Mike- you get to use the new rower tomorrow! Aren't you glad you got it now?

Comment #3 - Posted by: Kevin C. (M/55/5'11"/174) at June 16, 2014 5:27 PM

Heck yes!
the problem is that I want to catch up on
ALL of the rowing wods in one day:)

Comment #4 - Posted by: Mike Andridge/44/5'8"/175 at June 16, 2014 5:59 PM

Cool - I'll do this this week. I'm sure some critic is already exclaiming how dangerous this wod is.

Comment #5 - Posted by: Landon at June 16, 2014 7:15 PM

This workout *is* dangerous - for Yoshihiro Kamegai!

Comment #6 - Posted by: Dave Re at June 16, 2014 7:28 PM

1 min - sdhp 20kg kb = 150
1 min - burpees - 75
1 min - double under's - 76

total 301...will improve double under's

Comment #7 - Posted by: Manny Da Rosa M/185/5-11/46 at June 16, 2014 7:31 PM

502 rxd

Comment #8 - Posted by: Adambenjamincampbell at June 16, 2014 9:05 PM

"The Ghost" is going to smash it!!!!

Comment #9 - Posted by: Jake Kiddoo at June 16, 2014 9:19 PM

Love it! End it off with a hand stand ... like a BOSS

Comment #10 - Posted by: Diederick at June 16, 2014 11:29 PM

Row 96
Burpees 90
D/Us 316

Comment #11 - Posted by: Adambenjamincampbell at June 17, 2014 12:18 AM

Rowing - 100 calories
Burpees - 62 reps
Double-unders - 124 reps

As rx'd

Comment #12 - Posted by: Brett (25/M/188cm/79kg) at June 17, 2014 12:20 AM

Haven´t got DU down yet.

So:

1 min SDHP - 222
1 min burpees - 63
1 min single unders - 522/2 = 261

Total = 546 reps

Comment #13 - Posted by: Dokkedahl at June 17, 2014 12:20 AM

1 min row: 80
1 min burpees: 53
1 min double unders: 257

Comment #14 - Posted by: Nicole at June 17, 2014 2:10 AM

Rxd
Cal/Bps/DUs

22/16/50
23/16/52
23/16/42
24/16/48
23/16/21
24/16/24
=139/96/237
Total: 472

Not good at all at DUs, but at least a lot better than two months ago.

Comment #15 - Posted by: Tomas (Sweden) 40yo/177cm/70kg(155Ib) at June 17, 2014 2:14 AM

Row: 99 cal
Burpee:73 rep
DU: 79 rep
Total: 251 Rx'd

Comment #16 - Posted by: Hugh A (56yrs) at June 17, 2014 3:08 AM

Subbed rowing with treadmill sprints:

16, 18, 41: 75
17, 15, 50: 82
16, 12, 50: 78
16, 13, 49: 78
16, 14, 40: 70
16, 10, 40: 66

Total: 444

Awesome.

Comment #17 - Posted by: porffenton M/30/5'8"/150 at June 17, 2014 3:38 AM

115 calories, 75 burpees, 121 DU
Peace.

Comment #18 - Posted by: Jim K m/143/5'6"/38 at June 17, 2014 3:41 AM

Rowing: 120 calories
Burpees: 53 reps
Double-Unders: 198 reps

Comment #19 - Posted by: gb 46/m/71"/185# at June 17, 2014 4:03 AM

M/45/5'11"/205

3 rounds

1min unanchored sit-ups (29-29-25)=83
1min burpees (13-13-12)=38
1min double-unders (42-41-38)=121

Total: 242

Comment #20 - Posted by: nutfam at June 17, 2014 4:32 AM

ROW: 114
BRP: 69
DU: 225

= 408 reps

Comment #21 - Posted by: Joe Northside m/35/70"/195 at June 17, 2014 4:32 AM

M/25/6'/85kg

row sub SDHP 1.5pood KB

x -SDHP/BP/DU/total
1 - 35/ 21/ 49/ 105
2 - 36/ 20/ 34/ 90
3 - 33/ 19/ 23/ 75
4 - 31/ 17/ 45/ 93
5 - 30/ 17/ 45/ 92
6 - 34/ 15/ 48/ 97
x - 199/109/244

TOTAL : 552

need improve DU

Comment #22 - Posted by: Przemek at June 17, 2014 4:40 AM

6 rounds

Airdyne: 25/28/27/27/25/26 = 158
Burpees: 16/15/13/13/13/14 = 84
DUs: 13/16/10/11/8/11 = 69

Total: 311

Weakness message received! Gotta actually learn double unders.

Comment #23 - Posted by: EricS M/33/5'10/175 at June 17, 2014 4:42 AM

1. 250/6/15
2. 245/5/12
3. 246/5/13
4. 246/5/14
5. 250/4/13
6. 250/4/13
Rowed for meters, can't do pushups so lowered down to shins on roller (that kept moving :() and stepups (18 in)

Comment #24 - Posted by: RussA at June 17, 2014 4:53 AM

M/6'/180/43
144/60/280 total 484

F/6'/140/23
72/36/285(singles) total 393

Comment #25 - Posted by: Joad at June 17, 2014 5:07 AM

6 rounds of:
1 minute of 20kg kettlebell deadlift high pull
1 minute of burpees
1 minute of double-unders
1 minute rest

26/13/41
26/13/34
24/13/22
22/12/22
22/12/23
20/12/24
--------
140/75/166

Comment #26 - Posted by: Menno at June 17, 2014 5:41 AM

Ever had one of those days when your jump rope doesn't want to go under twice?

Comment #27 - Posted by: john at June 17, 2014 6:10 AM

M/5'11"/193/40
Row: 136
Burpees: 85
DU: 339
Total: 560 rx'd

Comment #28 - Posted by: Jeff Chapman at June 17, 2014 6:11 AM

101 - Row
101 - Bupees
357 - DU's

559 - Total

m/33/6'2"/195

Comment #29 - Posted by: Steve A at June 17, 2014 6:17 AM

I had a hard time doing the DU's after the burpees!! Great workout
score: 481

Comment #30 - Posted by: Omar at June 17, 2014 6:17 AM

Row 83 Cals
Burpees: 53
Tuck jumps: 119

Total: 255

Comment #31 - Posted by: Malmomum F/49.5'5", 68 kg at June 17, 2014 6:25 AM

Row:111 calories
Burpees: 68
Rope: 593 did singles because DU's hurt my knee

Comment #32 - Posted by: BW at June 17, 2014 6:56 AM

Crossfit Royalty wod
4x8 back squat@65%. 105#
4x10 ring row feet on box for Rx

12 minute Amrap
15 ttb
30 squats
60 double unders
2 rounds + 60 reps

Toes to bar slow hands were to sweaty to hold on
Nice job suspects. I have to catch up

Comment #33 - Posted by: D.S. F 52/5'6/117 at June 17, 2014 7:13 AM

Row cal- 108
Burpee- 88
DU- 360

Rx'd

Comment #34 - Posted by: DavisLV at June 17, 2014 7:47 AM

I wish they would have posted all three totals for him, i'm curious if he just got better at the double unders, he looked a bit shaky in the first workout.

Comment #35 - Posted by: David at June 17, 2014 7:47 AM

M/24/5'11"/189.8

45# SDHP: 236
Burpees: 72
Double-Unders: 64

Comment #36 - Posted by: Miles Forks at June 17, 2014 8:07 AM

M 43/185/6'
21/12/62
20/13/56
20/13/47
20/12/40
20/12/43
21/12/41
Total 485.

Comment #37 - Posted by: Munster at June 17, 2014 8:14 AM

20-15-66
20-12-50
18-12-58
19-12-50
20-12-44
20-11-42
501 total with a row-burpee-Du avg of 167

Comment #38 - Posted by: mlt at June 17, 2014 8:25 AM

As Rx'd
25-15-62
20-11-47
17-11-45
17-10-70
18-12-55
17-12-57
114-71-336; 521 total
Awesome WOD, plan to use this as a fight gone bad style benchmark for my conditioning in the future!

Comment #39 - Posted by: Davis M/28/5'8"/170 at June 17, 2014 8:32 AM

Rx'd, total = 216. Feeling great!

Comment #40 - Posted by: KBerg at June 17, 2014 8:39 AM

Rx'd 216.

Comment #41 - Posted by: KBerg at June 17, 2014 8:40 AM

Row-Burpee-DU
26-20-60
26-19-55
25-18-59
25-15-55
25-17-40
26-17-41

=153-106-310

TOTAL=569

Comment #42 - Posted by: Richard Csosza at June 17, 2014 8:43 AM

Row-Burpee-DU
26-20-60
26-19-55
25-18-59
25-15-55
25-17-40
26-17-41

=153-106-310

TOTAL=569

Comment #43 - Posted by: Richard Csosza at June 17, 2014 8:44 AM

work on that rowing technique Robert, hands pass knees then knees bend on the recovery.

Comment #44 - Posted by: Matt Price at June 17, 2014 8:56 AM

17's-13's-10's 203 horrible space for DU's and i can only link a few together when i do have room to jump...

Comment #45 - Posted by: LiiT M/41/6'1"/195 at June 17, 2014 9:13 AM

SDHP : 304
Burpees : 104
DU : 117
Total : 525
M/26/220-lb
Crossfit lebanon

Comment #46 - Posted by: badih at June 17, 2014 9:14 AM

Row - 142
Burpees - 99
DU's - 441

Comment #47 - Posted by: Dustin at June 17, 2014 9:19 AM


Run. Burpees. DU's
R1. 15. 13. 33
R2. 15. 11. 30
R3. 17. 13. 31
R4. 17. 11. 18
R5. 16. 11. 20
R6. 17. 12. 27
Total 97. 71. 159. = 327

Run on treadmill @ 1.0 incline

Comment #48 - Posted by: MannyF m/43/72"/230 at June 17, 2014 9:39 AM

M/45/185

As rx'd: 410

Double-unders were my double-undoing.

More better faster

Comment #49 - Posted by: Marty at June 17, 2014 9:40 AM

Scaled to:
SDHP'S - 208
Burpees- 74
Single unders- 403
Total- 685

Comment #50 - Posted by: ChuckB M/56/5'11"/165 at June 17, 2014 9:59 AM

Row - 115
Burpee - 75
DU - 184

Comment #51 - Posted by: DLong M/38/5'10"/185 at June 17, 2014 10:23 AM

118+82+174=374

Comment #52 - Posted by: Fred 40/176/76 at June 17, 2014 10:28 AM

1 min row, burpees, jump & tucks
19, 12, 39 = 70
17, 13, 40 = 70
18, 12, 36 = 66
18, 11, 38 = 67
18, 12, 35 = 65
20, 10, 43 = 73

Total 411
Score inflated, as j&t's are easier than du's. Still a great workout.

Comment #53 - Posted by: Jim R/51/5'8"/157 at June 17, 2014 10:33 AM

Great pic. Hannah Richards is an amazing athlete that will be in the games next year!

Comment #54 - Posted by: Kerry Smith at June 17, 2014 10:38 AM

1. 15-11-22
2. 16-10-20
3. 17-8-22
4. 16-9-22
5. 16-8-24
6. 15-9-21
T= 95-55-131 = 281

Comment #55 - Posted by: fargingbastige (M/47/6'0"/198) at June 17, 2014 10:38 AM

Joe N, our scores are really close, though you went rx. Nice job!

ChuckB, that's a lot of reps in a short amount of time.

Mike A, glad you're getting a lot of rower work after just getting your machine.

D.S., interesting WOD. Your strength is really showing.

Comment #56 - Posted by: Jim R/51/5'8"/157 at June 17, 2014 11:01 AM

No DU's so...

Row: 196
Burpees: 64
Singles: 697

Think I went too hard on the row after the rest then that blew up my burpees. A lot of strategy in this one that I mostly missed. Will have to try again in a month or so.

Comment #57 - Posted by: Charlie B at June 17, 2014 11:07 AM

Row 18/19/19/19/19/19 113
Burpee 13/13/13/12/14/13 79
Du 50/60/55/60/60/62 347
539 total

Comment #58 - Posted by: Bells at June 17, 2014 11:07 AM

row 86
burpee 69
du 255
410 total
I have no idea where my du's came from
but I did pretty well today -for me
now I have to get the calories up in the rowing

nice work to all of you

Comment #59 - Posted by: Mike Andridge/44/5'8"/175 at June 17, 2014 11:09 AM

SDHP (2x20#DB) = 163
Burpees = 92
Singles = 478/2= 239

Total Reps = 494

Comment #60 - Posted by: Travis G at June 17, 2014 11:16 AM

Rx:
Row 20-18-18-18-18-18=110
Burpees 17-15-15-15-15-15= 92
DUs 50-40-40-40-40-40= 250
Total=452

Felt like 100 degrees and 90% humidity in the gym today. Lost about 10 pounds sweating.

Comment #61 - Posted by: MeowMeowBeenz at June 17, 2014 11:24 AM

m/51/5'5"/148

115
105
110
108
92
103

Total: 633 Rx'd

Comment #62 - Posted by: kona cole at June 17, 2014 11:32 AM

@Jim K, D.S., ChuckB - great effort, everyone!

@Jim R - thanks, you too! IMO, DUs are harder to learn, but tuck jumps seem more physically demanding

@Mike Andridge - awesome job on the DUs!

Comment #63 - Posted by: Joe Northside m/35/70"/195 at June 17, 2014 11:38 AM

115
105
110
108
92
103

Total: 633
20 or 21 cals on each round of rowing
12-15 Burpees each round
60-75 Double Unders / round

Comment #64 - Posted by: kona cole at June 17, 2014 11:46 AM

Row - 20, 20, 20, 18, 19, 17 = 114
Burp - 13. 12, 11, 10, 10, 10 = 66
DUs - 84, 84, 65, 74, 74, 59 = 440

Total = 620

Comment #65 - Posted by: B. Rhaly at June 17, 2014 11:58 AM

M/215#/6'2"/25

767reps total Rx'd

I just kept a running total, sorry.

Comment #66 - Posted by: Spencer C. Hendel at June 17, 2014 12:13 PM

WOD Rx
23-13-45
21-10-40
19-10-40
17-9-40
15-9-40
18-9-42
-------
113-60-247=420

Comment #67 - Posted by: Heath B M/44/6'/215 at June 17, 2014 12:39 PM

Row 121
Burpee 83
Singles 473

Comment #68 - Posted by: ScottMacArthur at June 17, 2014 12:58 PM

Row-119
Burpees-105
Du-342
total:566

Comment #69 - Posted by: Kri$ at June 17, 2014 1:00 PM

Row 124
Burpee 81
DU 179
TOTAL 384

Comment #70 - Posted by: benny b at June 17, 2014 1:01 PM

Calories: 123
Burpees: 120
Double-unders: 378
Total: 621 reps

Comment #71 - Posted by: Gavin at June 17, 2014 1:16 PM

Rxd 488

Comment #72 - Posted by: Eric Caron at June 17, 2014 1:21 PM

138/79/276 rx

Comment #73 - Posted by: Kevin Aillaud at June 17, 2014 1:24 PM

As rx'd, 548 total.

Row: 22-21-19-20-20-19 = 121
Burp: 18-19-16-15-15-15 = 98
DU: 60-61-53-54-50-51 = 329

“Anytime, as a seasoned CrossFitter, you see scheduled rest...you know to be afraid.”

Each round tougher than the previous. I struggled with transitions in later rounds - just gassed - was difficult to start burpees or DUs with more than :50 on the clock. My middle son Colin did this with me (front squats, burpees and jump rope), and he made it through all 6 rounds (though his last round numbers fell off pretty dramatically)!

Comment #74 - Posted by: Mel 41m/5'10"/180 at June 17, 2014 1:32 PM

filtered...

Row: 121
Burp: 98
DU: 329

Total: 548

Comment #75 - Posted by: Mel 41m/5'10"/180 at June 17, 2014 1:34 PM

RX: 90-75-121=286

Comment #76 - Posted by: H1 M/49/5'9/185 at June 17, 2014 1:34 PM

Single unders

R-B-DU
31-15-93
26-11-82
27-10-63
24-7-68
24-10-72
24-10-64

Comment #77 - Posted by: Craig Beveridge 39/M/5'11/210 at June 17, 2014 2:11 PM

Rx
105 Calories
75 Burpees
309 DUs
____________
489 Total

Comment #78 - Posted by: Steven W. at June 17, 2014 2:13 PM

136/94/399

Comment #79 - Posted by: Joe DeGain at June 17, 2014 2:25 PM

Row: 90
Burpees: 79
DUs: 270

Total: 439

Comment #80 - Posted by: Jen Tulpa at June 17, 2014 2:32 PM

Row-111
Burpees-71
Du-318
Total-500

Comment #81 - Posted by: Jonblaze at June 17, 2014 2:34 PM

Row 123
Burpee 94
DU's 290

Total 507 Rx

Comment #82 - Posted by: Sal D at June 17, 2014 3:22 PM

I don't have double unders down yet so I did singles

Rows 106
Burpees 84
SU 583

Comment #83 - Posted by: Bill at June 17, 2014 3:44 PM

Double unders continue to elude me... I think I need a speed rope instead of the schoolyard crap I got.
Rows:109
Burpees:78
Single unders:539

Total: 726

Then snatch balance got to 195# big pr form is getting much better! Excited to see my weight go up

Comment #84 - Posted by: Wolfgang 6'3/250# at June 17, 2014 3:59 PM

cal 20/18/17/17/17/18=107
burpee 10/9/9/9/9/8=54
tuck jump 40/36/32/35/34/31=208
total=369

Comment #85 - Posted by: lucio1928/42/182/98 at June 17, 2014 4:23 PM

29/14/24
26/12/35
27/12/39
20/9/31
19/11/35
20/12/35

Airdyne cals - 141
Burpees - 70
DU - 199
410 total.....for THIS go around. A revist will occur!

Comment #86 - Posted by: Don Appleman at June 17, 2014 4:26 PM

Scaled to 4 rounds
Row: 78 calories
Burpees : 48
Double unders: 191

Total: 317

Comment #87 - Posted by: joe e (M/17/6'1"/85kg) at June 17, 2014 4:38 PM

Ghost:

Rows 110
Burps 66
DUs 185

Total 361 Rx

Capped most of the DUs at 30 even with 30 seconds left

Thanks

Comment #88 - Posted by: mikeyb m/53/178 at June 17, 2014 5:18 PM

M/54/153/1-1-03

21-15-9
Power Clean
HSPU

8;00

Saving "The Ghost" for travel.

Comment #89 - Posted by: bingo at June 17, 2014 5:47 PM

M 25y 6'4 235lbs
25,17,78
25,17,75
24,17,69
24,16,51
23,16,69
23,15,59
643rx

Comment #90 - Posted by: Andrew Charlesworth at June 17, 2014 5:48 PM

Row 23-22-21-22-21-21= 130
Burpees 20-20-18-17-16-15 = 106
dubs 39-56-51-46-39-52 = 283
total 519.

Comment #91 - Posted by: Kurt M/40/185 at June 17, 2014 6:12 PM

Row: 86
Burpees: 75
DU: 277

Comment #92 - Posted by: Gabriela at June 17, 2014 6:24 PM

87 cal row
76 burpee
297 dus
= 460

Comment #93 - Posted by: Sue Ady F/45/135 at June 17, 2014 6:53 PM

Traveling so subbed 55# dumbbell swings for rows:
DB swings: 136
Burpees: 87
DU's: 257
Total: 480
Good WOD. Thanks.

Comment #94 - Posted by: Simon S at June 17, 2014 6:57 PM

First metcon after a week of rest, beer, and junk food. Ouch.

Row = 103
Burpees = 53
DU = 48. Single-double-reset=1.

204.

This will be a good one to do later to gauge improvement.

Comment #95 - Posted by: BradB at June 17, 2014 7:04 PM

308. I suck at double unders

Push press 95pd
Burpee
Double under

Comment #96 - Posted by: hollyhog at June 17, 2014 7:06 PM

Row 16-15-16-15-15-15 = 92
Burpees 11-9-9-9-9-7 = 63
DUs 50-30-24-25-30-31 = 190

Total 345

Tweaked my shoulder a little doing bench presses in my warm-up over the past week, so I had to be careful during the burpees. Otherwise my score would have been about 4 1/2 reps higher, haha.

Comment #97 - Posted by: BC (27/M/5'9"/140lbs) at June 17, 2014 7:06 PM

Sdhp 45# 146rep
Burpees 62rep
Du 187rep

Comment #98 - Posted by: felipe anselmo at June 17, 2014 7:19 PM

row 108
burpees 108
DU 329
total 531

Comment #99 - Posted by: Jake Kiddoo at June 17, 2014 8:09 PM

Rx'd
Row: 124
Burpees: 86
DUs: 410

Comment #100 - Posted by: phill 37°21'41"N 118°23'43"W at June 17, 2014 8:16 PM

Row 108/ Burpees 94/ DU 329
total 531

Comment #101 - Posted by: Jake Kiddoo at June 17, 2014 8:34 PM

Row: 79
Burpees: 78
DUs: 278
Total = 435 Rx

Comment #102 - Posted by: Meliza at June 17, 2014 10:24 PM

Sdhp - 152
Bp - 52
Su - 258

Comment #103 - Posted by: Tonny at June 17, 2014 10:33 PM

Row: 101
Burps: 65
DUs: 241
Total: 407

Comment #104 - Posted by: Simon at June 18, 2014 3:29 AM

Row. 89
Burpee 77
Du 185
Total 351

Comment #105 - Posted by: D.S. F 52/5'6/117 at June 18, 2014 4:00 AM

Scaled to 3 rounds of:
1 min rowing: 49
1 min burpees: 31
1 min single unders: 326

Love this wod. It's easily configurable to your available time and equipment and the minute rest allows you to push pretty hard during each round. Now if I could just get dubs!

Comment #106 - Posted by: ananda/f/32/6'1" at June 18, 2014 4:54 AM

Subbed rowing with Kettelbell Sumo and DU with 1 minute Jump Rope

26/14/80
20/11/85
18/11/90
16/10/86
12/10/93

Comment #107 - Posted by: Ricardo at June 18, 2014 5:01 AM

Row - 103
Burpee - 84
SU - 427 (still need to learn DUs)

Comment #108 - Posted by: Rowan (M/49/5'5"/154) at June 18, 2014 5:03 AM

RX
Row 21,21,22,22,24,25 = 135
Burpees 17,17,16,17,15,17 = 99
D/U 54,70,70,67,80,70 = 411
Total 645
M/30/85kg

Comment #109 - Posted by: Almero Oosthuizen at June 18, 2014 6:17 AM

row burps du
R1 28 15 31
R2 23 15 32
R3 23 14 21
R4 23 15 43
R5 23 16 35
R6 22 16 20

Comment #110 - Posted by: Mart Eykman (M/23/177cm/71kg) at June 18, 2014 6:33 AM

Subbed SDHP with bar for rows

Rd 1: 21,12,57
Rd 2: 24,12,60
Rd 3: 20,10,50
Rd 4: 22,12,52
Rd 5: 23,10,55
Rd 6: 23,10,62
Total: 133,64,336 = 533

Comment #111 - Posted by: Brian m/36/160/5'10" at June 18, 2014 6:45 AM

Row: 17-17-18-18-18-18
Burpee: 12-12-12-12-12-12
DUs: 50-29-40-37-30-12

Total: 376

Comment #112 - Posted by: Dave H (M/38/5'8"/146) at June 18, 2014 7:28 AM

138
78
276

Comment #113 - Posted by: myles456 at June 18, 2014 8:01 AM

Row - 94
Burpees- 67
Tuck Jumps - 190
Total - 351

M/58

Comment #114 - Posted by: Tony at June 18, 2014 8:11 AM

1. 17-14-40
2. 17-13-38
3. 17-13-31
4. 16-12-34
5. 16-13-31
6. 16-12-33
Total 99-77-207= 383

Comment #115 - Posted by: Kevin C. (M/55/5'11"/174) at June 18, 2014 9:56 AM

M/32/5,8/185

1:19-16-95=130
2:21-14-100=135
3:21-14-95=130
4:20-14-85=119
5:18-15-103=136
6:21-15-95=131
total: 781

Comment #116 - Posted by: david at June 18, 2014 10:14 AM

52 / 170

as rx'd
15/13/45
15/12/45
16/11/46
16/8/42
16/8/43
15/7/31
93/59/252
404 total

Comment #117 - Posted by: tom perry at June 18, 2014 10:52 AM

M/35/5'8"/180lb
Post total knee and patella tendon reconstruction on 3/10/14
- as rx'd
row 13-19-19-17-17-18
burp 13-14-13-12-13-13
DU 20-29-27-31-35-36
Total 359
DU and Burpees were tough since jumping is hard on the knee

Comment #118 - Posted by: Adam Hamm at June 18, 2014 11:08 AM

This is one of my favorite new workouts . . . it sucked something fierce!!

Row - 125cal
Burpees - 93
Double-unders - subbing a pattern of 3 singles then one double and only counting the doubles - 61

Total - 279. I just need to get those double-unders under control :)

Comment #119 - Posted by: mark frazier at June 18, 2014 11:15 AM

F/44/5'6"/140

SDHP-35#: 30-30-30-30-30-30
Burpees: 13-15-15-15-15-15
DU's: 24-36-30-26-29-24
Total: 437

Comment #120 - Posted by: mom to five at June 18, 2014 12:02 PM

Row-114
Burpees-94
DU's-203

M/32/5'6"/180

Comment #121 - Posted by: McNerney at June 18, 2014 12:50 PM

464 total reps rx'd (burpees over ERG)
Cals: 121
Burpees over ERG: 79
DU's: 464

Comment #122 - Posted by: Phil Kniep at June 18, 2014 1:11 PM

529 rx, did not expect this to crush me like it did. Definitely going to retest this.

Comment #123 - Posted by: Jay at June 18, 2014 1:32 PM

Running 1 day behind; calves shot after 800m runs on Sat. Shut down after 4 rounds, maybe should have kept going subbing single unders, but heat, age, and newbie-ism suggested to stop and live to fight another day.
Row: 25C, 23C, 21C,19C.
Burpees: 16,13,9,9.
DU's: 45,28,19,20.
Grand total reps: 86, 64, 49, 48=247

Comment #124 - Posted by: John McDaniel M/49/5'11"/167 at June 18, 2014 2:37 PM

425

Didn't have time to write down splits, but the highest row for cals I had was 26 and the lowest was 16. Double Unders have never been harder haha

Comment #125 - Posted by: Adam P. at June 18, 2014 3:13 PM

Calories: 128
Burpees: 59
Double Unders: 145
TOTAL REPS: 332

Comment #126 - Posted by: GU997 at June 18, 2014 6:40 PM

100
100
99
101
102
110
-------
612 rx

Comment #127 - Posted by: Oscar at June 18, 2014 10:09 PM

22/18/90
22/15/70
21/14/60
20/12/60
20/12/60
20/12/60
Total: 608

Comment #128 - Posted by: Dylan Fyfe/m/183cm/82kg/40yr at June 19, 2014 12:43 AM

718 RXD

Comment #129 - Posted by: Luke Jackson at June 19, 2014 3:56 AM

Rows-16/16/13/14/14/12=85
Burp-13/13/14/14/13/12=79
Du's-37/54/47/35/39/33=245
Total - 409

Comment #130 - Posted by: Marty Peters/160/5'7"/34 at June 19, 2014 4:09 AM

Ugh...Sore...First ever Crossfit workout. My 6'05 225 lb and like..23% body fat body lol hates me. Great sweat though. Basically went like this:
40-15-23=75*6=
436

May have rowed with too much weight though...or I'm just being a little B

Comment #131 - Posted by: Ryan at June 19, 2014 6:45 AM

Row 22/23/21/20/19/20 - 125
Burpees/18/17/13/10/9/10 - 77
DU - 48/56/47/34/42/61 - 288

490 Total.

Comment #132 - Posted by: Danny Bostwick at June 19, 2014 7:10 AM

1 min fedor push
1 min burpess
1 min skipping rope

4 rounds

Comment #133 - Posted by: gordiy at June 19, 2014 7:29 AM

1452m ROW
85x BURPEES
163x DOUBLE UNDERS

Comment #134 - Posted by: Lore at June 19, 2014 10:11 AM

Subbed 45# SDHP for row
30,15,43
32,16,48
33,16,46
34,16,42
30,14,33
32,15,36

Total: 531

Intense!

Comment #135 - Posted by: gremnatious 34/m/6'1"/175 at June 19, 2014 12:26 PM

18/15/81
21/15/64
21/15/63
20/12/55
20/13/50
21/12/55
=121/82/368=571 total

as prescribed on 6/19/14

Comment #136 - Posted by: JFM at June 19, 2014 9:02 PM

Row 23/23/22/21/22/23
Burpees18/17/17/17/17/18
DU 73/70/70/78/73/78
=680 rx

Comment #137 - Posted by: Matthew Chenard at June 19, 2014 10:28 PM

563 rx

Comment #138 - Posted by: Jonesy Boy at June 20, 2014 4:50 AM

M/34/5'7"/168
row= 19 20 20 20 19 19 = 117
bur= 19 14 15 13 15 13 = 89
DU= 66 63 48 50 38 31 = 296

Comment #139 - Posted by: Mark Salzman at June 20, 2014 5:59 AM

M/30/175
RX
20/11/50
21/12/60
21/11/60
20/10/50
20/10/47
19/8/50
Total: 500

Comment #140 - Posted by: David G at June 20, 2014 9:12 AM

hotel version in richmond, va.

4 rft of 1 min 35# db sdhp, burpees, bear crawl k2e, rest

260 reps

wu - db deads x 10: 25#, 35#, 50# per hand
cd - 10 min elliptical

Comment #141 - Posted by: matt h 3.9.11 at June 20, 2014 8:33 PM

A sneaky WOD.
118 cal
120 burpees
884 Single unders

GOAL=learn double unders by August.

Comment #142 - Posted by: ART/M45/5'5"/150 at June 21, 2014 2:49 AM

Subbed a recumbent cycle in for the rower - making do with what was available.
26 cal
81 burpees
342 singles (as above practice practice practice the doubles unders)

Comment #143 - Posted by: Kiri O at June 21, 2014 10:11 AM

Row: 9/11/10/11/10/10: 61
Burpees: 15/16/14/14/13/13: 85
D-unders: 15/16/15/16/16/17: 95

Total: 241

Comment #144 - Posted by: orkun at June 21, 2014 12:21 PM

Finally got to this one.
As Rx'd.
Row: 134 cal.
Burpees: 72 (clapping overhead).
DUs: 321.
TOTAL: 527.
Ouch.

Comment #145 - Posted by: Shu at June 21, 2014 2:23 PM

Row 21, 21, 21, 20, 21, 20
Burpees 20, 20, 18, 17, 16, 16
Double unders 67, 64, 61, 64, 61, 62

Total 610
Fun stuff

Comment #146 - Posted by: Jerime at June 22, 2014 8:24 AM

Ouch!!

Row Burpees DUs
1 19 16 51
2 20 16 50
3 18 14 47
4 18 13 34
5 17 13 39
6 17 14 33
109 86 254 449

Comment #147 - Posted by: Matt Stringer M/35/172/5'10 at June 22, 2014 10:21 AM

M/54/154/1-1-06

314. DU departed after round 2, seriously decreasing score.

Comment #148 - Posted by: bingo at June 22, 2014 10:25 AM

Row: 14/14/14/14/12/12
Burpees: 15/16/16/16/15/13
DU: 60/45/60/50/40/60
80+91+315=486 total
Rower was not a C2, and quite frankly sucked.

Comment #149 - Posted by: MAGNUS 28/5'8"/155 at June 22, 2014 2:31 PM

711 RX'd

Comment #150 - Posted by: Derek Washington "DWASH" at June 22, 2014 4:36 PM

Cal : 90
Burpee : 88
DU : 315

Comment #151 - Posted by: Erin K at June 23, 2014 10:13 AM

rx d 323

Comment #152 - Posted by: Oli at June 23, 2014 1:35 PM

Rxed
Row: 22,21,21,18,18,19 (119)
Burpee: 12,11,9,8,8,7 (55)
DU: 35,33,30,32,30,40 (200)

Total: 374

Comment #153 - Posted by: Mike M (M/38/6'0"/205#) at June 23, 2014 8:43 PM

122 calories
71 burpees
295 double unders
488 total, as prescribed....

Comment #154 - Posted by: danny at June 24, 2014 5:48 AM

122 kilocalories
71 burpees
295 double unders
488 total, as prescribed...

Comment #155 - Posted by: danny at June 24, 2014 5:50 AM

4 rounds
subbed heavy sdhp for rowing

Aaron A 65/34/110 (45)
Lauren 111/43/13 (55)
Erin Kav 77/37/87 (65)
Marianne 66/46/133 (65)
Alison 75/51/179 (55)
Kroll 72/48/153 (35)
Megan Kav 72/40/128 (65)
Aly 55/50/228 (65)
Amanda 61/32/166 (45)
Maria 217
Elle 178 (8)
Murley 88/62/216 (75)
Shannon 69/53/172 (75)
Binno 224 (115)
Bubs 63/50/101 (75)
Tyler 63/25/58 (16) 2 rounds
Megan 64/15/128 (12k)
Rachel 72/24/131 (12k)
Erin W 115/30/300 (55)
Jennifer 107/43/220 (12k)
Carter 94/36/113 (16k)
Master P 51/35/69 (65)
Elizabeth 75/55/61 (65)
Jacqueline 81/57/126 (65)
Erika 70/54/91 (65)
Jesse 71/39/140 (75)
Jason 108/55/199 (95)
EP 84/46/224 (45)
Crystal 77/54/237 (45)
Pudge 69/57/201 (55)
Alyssa 69/43/132 (45)
K Shakes 75/36/96 (25)
Veronica 107/38/149 (25)
Emma 60/40/69 (75)
Pryde row/61/74
Ricky 52/58/57 (95)
Jay 78/39/207 (75/115)
Aaron Sabal 65/42/169 (75)
Tara 83/38/163 (65)
Anita 66/44/210 (75)

Comment #156 - Posted by: Champions Club at June 24, 2014 10:00 AM

M/25/200
RX
1. 24/21/19(jump rope broke)
2. 25/20/51 (used another members jump rope)
3. 24/19/80
4. 22/16/75
5. 21/14/60
6. 22/13/100
Total = 626 wheewww :)

Comment #157 - Posted by: Steve Pachan at June 24, 2014 12:49 PM

M/31/84kg (185#)

Row - 128 - 22/21/21/21/21/22
Burpee - 100 - 18/17/17/16/16/16
DU's - 409 - 67/72/70/70/60/70

Loved this workout, which is good for me being a bit of a long duration cardiophobe. Cardio gains! Now to get more burpees and more consistent DU's on it.

Comment #158 - Posted by: Dale Finlayson at June 24, 2014 7:54 PM

43/M/6'/185
Row: 98
Burpees: 97
DU's: 205
Total: 400

Comment #159 - Posted by: NRS3 at June 24, 2014 8:28 PM

R-B-DU
22-10-40
19-10-41
21-10-30
18-10-42
18-10-48
19-10-45
Total
117-60-246=423

Comment #160 - Posted by: rwr m/44/175/70" at June 25, 2014 5:37 AM

M/33YO/5'11/200LB
Done one week ago
Score 690
Avg Cals Rowed:19
Avg Burpees: 16.5
Avg Double Unders: 76

Comment #161 - Posted by: Lucas Robinson at June 25, 2014 10:26 AM

121-65-752 (single unders) = 938 total.

m/57/5'10"/180

Comment #162 - Posted by: kevin o at June 25, 2014 6:29 PM

327 rx'd
only 12-15 du's per round
need work
23-24 cal rows

Comment #163 - Posted by: Tormod at June 26, 2014 4:20 PM

Loved this wod! I will be repeating it again!

Comment #164 - Posted by: Jen at June 26, 2014 7:00 PM

Row for cal: 99
Burpees: 58
Double unders: 200

Total: 357

Went hard on every station. Great benchmark wod. Double unders at the end are a great test of whether you're mentally on top of this wod.

Comment #165 - Posted by: DanNZ M/25/177cm/62.5kg at June 26, 2014 11:01 PM

Sub SDHP 45# for rows:

SDHP: 181
Burpees: 75
DU: 367

Total: 623

Comment #166 - Posted by: Archer6479 at June 27, 2014 9:32 AM

Row: 105
Burpees: 83
DoubleUnders: 262

Total: 450

Comment #167 - Posted by: Goose M/35/73"/200 at June 27, 2014 10:07 AM

JV @ 2.0
Out of order DU, Burpee, Row.
DU-560
Burpee-87
Row-96

Comment #168 - Posted by: Jeff & Charity @ CF Snohomish at June 28, 2014 11:06 AM

Sub SDHP 1.5 pood
112
56
72
Total:240
No comments

Comment #169 - Posted by: Cris.Furlong at June 28, 2014 2:58 PM

M/40/5'9/184
CFWU-2. Reg 1st. KB skill work 2nd. Hollow/arch swings, HS work.
Row 106
Burpees 91
DU 85
Ttl 282
DU really bad obviously. At least burpees consistent. Rows not bad either. About 20 s/m pace. Better when I slowed cadence & jumped a little higher & listened for feet to land.

Comment #170 - Posted by: jrm at June 28, 2014 6:45 PM

Only had time for 5 rds...

20, 24, 24, 20, 20 = 108
12, 12, 12, 12, 12 = 60
0, 4, 4, 4, 4 haven't learned these yet, but there are my next exercise to learn ( i should have just done tuck jumps like the others)

Total: 184 reps

Comment #171 - Posted by: Kendall C. (m/28/6'/165) at June 30, 2014 6:48 PM

Round 1:
Sumo DL High Pull (sub): 36
Burpees: 17
Double Unders: 49

Round 2
Sumo DL High Pull (sub): 37
Burpees: 17
Double Unders: 51

Round 3
Sumo DL High Pull (sub): 39
Burpees: `17
Double Unders: 55

Round 4
Sumo DL High Pull (sub): 39
Burpees: 17
Double Unders: 49

Round 5
Sumo DL High Pull (sub): 40
Burpees: 15
Double Unders: 56

Round 6
Sumo DL High Pull (sub): 38
Burpees: 15
Double Unders: 52

Comment #172 - Posted by: brad at July 3, 2014 6:47 AM

Row 20 20 19 19 19 20 - 117
Bur 12 9 11 9 10 11 - 62
DU 22 31 38 36 35 35 - 197

376


Comment #173 - Posted by: Gfunk 35/72"/210 at July 3, 2014 7:20 AM

M/31/6'/93kg

Round 1- row 20 cal - burpee 13 - du 107
Round 2 - row 20 - burpee 12 - du - du 101
Round 3 - row 20 - burpee 10 - du 95
Round 4 - row 18 - burpee 10 - du 72
Round 5 - row 18 - burpee 7 - du 75
Round 6 - row 17 - burpee 8 - du 93

Total 718 reps

Comment #174 - Posted by: Dave at July 3, 2014 1:24 PM

390

Comment #175 - Posted by: Apolloswabbie at July 3, 2014 3:24 PM

loved ur post! Keep it up!

Comment #176 - Posted by: Subzero e ToR at July 14, 2014 6:53 PM

540
R-20,20,20,20,20,20
B-15,12,12,10,10,10
DU-84,79,75,75,71,67

Comment #177 - Posted by: therozfather at July 15, 2014 10:40 AM

F/39/5'0"/113

As Rx'd
Row - 60
burpees - 90
Double Unders - 499

Total reps: 649

Comment #178 - Posted by: Nyree at July 23, 2014 5:10 AM

F/39/5'0"/113lbs

Row - 60
Burpees - 90
DUs - 499

Total - 649

Comment #179 - Posted by: Nyree at July 23, 2014 5:18 AM

M/43/5'7"/140lbs

Row- 129
Burpees 104
DU's - 516

Total= 749 reps

Comment #180 - Posted by: Greg at July 23, 2014 5:23 AM

Got to my gym and the rower was broken so I subbed sit ups. Also had a new skipping rope+fatigue lead to terrible DU score.

situps: 33, 24, 26, 24, 24, 23=174
burpees: 27, 16, 16, 14, 14, 16=103
DU: 23, 35, 36, 16, 36, 28=174
total:451

Comment #181 - Posted by: Josh/21/176/5'6" at July 23, 2014 5:42 PM

M/43/5'10"/165

row: 21, 19, 18, 14, 16, 15 = 103
burpee: 15, 13, 12, 12, 12, 13 = 77
DUs" 65, 65, 71, 60, 58, 72 = 391

total= 571

Comment #182 - Posted by: Matt B at August 5, 2014 5:19 AM

Total= 450

Comment #183 - Posted by: RH at August 13, 2014 11:45 PM

M/44/6"/216

row 16,17,18,17,17,17 = 102
Burpees 12,12,10,10,9,10 = 63
Single unders 73,107,87,67,87,60 = 482 (forgot speed rope at home)

total = 647

My wife killed me on this she hit a 775

Comment #184 - Posted by: Alex at August 22, 2014 12:29 AM

skipped row

203

Comment #185 - Posted by: Manchild at September 6, 2014 2:08 PM

Nov-3-2014
6'3 / 185 LBS

Rowing - 146
Burpee - 90
DU - 356

Total: 532

Comment #186 - Posted by: Dor Shafir at November 3, 2014 10:06 PM

534 as RX, last time did it 13 weeks ago and it was 526 as RX tough workout!

Comment #187 - Posted by: Ray Sánchez at November 15, 2014 10:51 AM

534 as RX, last time did it 13 weeks ago and it was 526 as RX tough workout!

Comment #188 - Posted by: Ray Sánchez at November 15, 2014 10:54 AM

713 Total Repetitions, as RX'd.

Comment #189 - Posted by: Tim Toth at November 18, 2014 10:52 PM
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