Sunday

211226

Workout of the Day

44

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 140617.


Scaling:
Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest

Comments on 211226

44 Comments

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Sebastian Wieczorek
March 22nd, 2022 at 2:45 pm
Commented on: 211226

March 22nd, 2022; midday


wu: bike, slps

skill: sg db


wod: the ghost (RX)*

1 min row for cal (17, 19, 18, 18, 19, 18)

1 min burps (13, 14, 13, 12, 13, 11)

1 min du (80, 80, 71, 74, 64, 63)

1 min rest

worst results score: 91

best results score: 113

total score: 617


post: walk, bike

* 13th RX out of 165 CFMP wods (plus most heavy days)

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Leonel Manzilla
January 19th, 2022 at 1:49 am
Commented on: 211226

My cheap rower says cals in a dif way


Cal/bps/DU

5.9/21/65

5.5/19/56

5.8/19/52

5.6/17/52

5.6/17/54

5.1/18/51


MaleRx175cm86kg



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Mario Cruz
January 13th, 2022 at 1:26 am
Commented on: 211226

Rx

Cal Row/ Burpees/ Double unders

R1 17/17/70

R2 17/17/70

R3 18/16/60

R4 17/16/50

R5 17/15/50

R6 16/15/70

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Jeffrey Howard
January 7th, 2022 at 11:09 pm
Commented on: 211226

M/26/5'8"/155lb

CrossFit AFK


114-91-697 - Rx

(Went conservative on first round then tried to match it each round, the burpees were the toughest. Luckily didn't trip on dubs today, stay pretty focused on matching each round. Rowed between 1100-1400. Pushed hard on the last one. Total - 697, 19-18-19-19-19-20 cals, 15-15-15-15-15-16 burpees, 89-83-80-80-80-80-80 dubs.)

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Courtney Guthrie
January 7th, 2022 at 11:08 pm
Commented on: 211226

Row: 13-13-13-13-12-13=77

Burpees: 12-13-13-11-11-13=73

DU: 38-38-38-40-35-45=234


F/25/5’5/140

CrossFit AFK

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Hershel Praeger
December 31st, 2021 at 6:03 am
Commented on: 211226

SDHP w olympic bar (45 lbs)= avg 28 per minute X 6 =168

Burpees= avg 13 per min X 6 min =78

DUB= 40 per min X 6 min= 240

486 Total..was completely spent afterwards a real endurance,staina of boxing 6 rounds (without the adrenaline of actual fighting 😛)

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Ralph Keeley
December 31st, 2021 at 1:33 am
Commented on: 211226

M/35/6'/175#


Row: 133 calories (21/22/22/23/23/22)

Burpees: 84 (14/15/15/14/13/13)

DUs: 331 (47/53/51/55/62/63)

Total: 548


Deo gratias

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Guston Rankin
December 30th, 2021 at 6:20 pm
Commented on: 211226

Row: 20, 21, 22, 23, 24, 25 = 135

BP: 14, 15, 16, 17, 18, 10 = 90

DU: 54, 65, 70, 60, 60, 50 = 359

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Christian Simpson
December 30th, 2021 at 1:30 am
Commented on: 211226

Painful after 🍕...didn't 🤢 though.

Row: 20/19/19/19/18/21 = 116

Burpee: 12/11/10/10/9/10 = 62

DU: 32/25/28/35/43/32. = 195

(edited)
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Ruiqin Huang
December 29th, 2021 at 4:15 am
Commented on: 211226

18/15/76

18/14/57

18/15/52

19/14/60

18/14/63

15/15/60

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QiHui Xing
December 28th, 2021 at 3:22 am
Commented on: 211226

Total:539REPS. https://youtu.be/M6Qq7BEjex0

Row: 18+18+18+18+20+20 =112

Burpee:18+17+17+17+16+17 =102

DU: 54+54+60+53+49+55 = 325

(edited)
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Antonio Alves
December 27th, 2021 at 9:33 pm
Commented on: 211226

Modified:

--

6 rounds of:

1 minute of DB SDLHP w/ 2x 9,5 kg DB

1 minute of burpees

1 minute of jumping jacks

1 minute of rest

SCORE:

SDLHP: 28 + 28 + 28 + 29 + 27 + 28

Burpees: 10 + 11 + 11 + 10 + 10 + 8

JJ: 55 + 53 + 58 + 50 + 48 + 50 +

--

Awful... still sore from the Christmas WOD + a 15 km run yesterday... 😫

Best part was the 3 km warm-up run

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Adam Kallio
December 27th, 2021 at 7:27 pm
Commented on: 211226

Row: 19-20-18-18-18-18 = 111

Burpee: 13-14-13-12-12-12 = 76

DU: 70-69-59-56-54-65 = 373

Total: 560

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Nate Gordon
December 27th, 2021 at 6:16 pm
Commented on: 211226

row 21-20-20-20-20-20=121

burpee 12-13-12-12-12-12=73

DU 34-36-38-38-35-30=211

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Myles Lance
December 27th, 2021 at 5:57 pm
Commented on: 211226

120, 90, 250

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David Whiteman
December 27th, 2021 at 4:40 pm
Commented on: 211226

M48/5'7"/170#


The Ghost:

1 minute of rowing: 17-17-15-15-16 = 97

1 minute of burpees: 12-12-12-10-10-10 = 66

1 minute of double-unders: 55-55-45-46-52-45 = 298


Total = 461


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Sam Meixell
December 27th, 2021 at 12:38 pm
Commented on: 211226

6 rounds of:

1 minute of rowing: 22-19-19-20-20-20

1 minute of burpees: 11-11-11-6-9-9

1 minute of double-unders: 7-6-7-9-9-15

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Gang Zhou
December 27th, 2021 at 8:11 am
Commented on: 211226

Rx 175cm/90kg/33age

21/15/50

19/13/50

17/12/40

15/12/35

15/12/50

15/12/50

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Brian Louchis
December 27th, 2021 at 5:10 am
Commented on: 211226

1:00 bike, measured in RPM


Bike: 79-82-79-80-80-80

Bur: 17-19-19-20-20-20

DU: 79-74-77-72-68-65

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Lincoln Kerger
December 27th, 2021 at 1:03 am
Commented on: 211226

Did Christmas WOD (results posted there) then The Ghost

17-18-18-18-17-18 (86 cal) (drag 6, 30 s/m average)

12-12-12-12-10-10 (68 burpees)

29-31-30-21-25-35 (171 DU)

325 total


I don't remember doing this in 2014 but wish I had, nice WOD. This was especially taxing right after doing the Christmas WOD (it just wasn't happening yesterday). Normally I would have been frustrated/disappointed with the DU, but seeing as I haven't done them for 3 months I can't be too put out.

(edited)
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Fabian Delaflor
December 27th, 2021 at 12:09 am
Commented on: 211226

6 rounds of

1” sdhp

1” burpees

1” sideways jump

1” rest

28:04

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Randy Crooker
December 26th, 2021 at 11:32 pm
Commented on: 211226

SDHP 45lb bar - 187

burpees - 98

single unders - 673

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Troy Bruun
December 26th, 2021 at 11:29 pm
Commented on: 211226

Rx


cal Row: 20/21/21/21/20/20

Burpees:14/15/15/15/15/15

DU’s: 80/89/92/84/75/82

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Matt Jones
December 26th, 2021 at 11:09 pm
Commented on: 211226

Rx

27/29/27/24/23/27=157

13/11/10/10/10/10=64

57/51/53/50/44/46=301

97/91/90/84/77/83=522

(edited)
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Coastie Nick
December 26th, 2021 at 9:57 pm
Commented on: 211226

Rx’d:

Row cals: 22,21,20,19,20,20=122

Burpees: 15,13,11,11,10,10= 70

Double unders: 60,42,51,58,42,57=310


140617 totals: 95 cal, 70 burpees, 206 singles

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Coastie Nick
December 26th, 2021 at 10:00 pm

502 total reps

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YooSik Kim
December 26th, 2021 at 9:19 pm
Commented on: 211226

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-12:30

새로운 출발을 위해~

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Greg Fairbanks
December 26th, 2021 at 8:56 pm
Commented on: 211226

4 rds for time

1 min row

1 min pushups

1 min single unders

1 min rest


Brand new Concept 2 in my home gym- exciting to officially WOD with it! Pushups were strict until failure, then finished the min with max knee pushups.


Didn't count any reps, but worked hard and am happy with my performance as I'm easing back into the program after being away from regular WODS for a few months.

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Chris Long
December 26th, 2021 at 8:44 pm
Commented on: 211226

120 cal row

60 burpees

300 d u

rx

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Mike Munsee
December 26th, 2021 at 8:14 pm
Commented on: 211226

M 51/195/6’

Subbed sdhp with a #50 kettlebell.

208 sdhp

84 burpees

388 double unders.

680 total.

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John Clarke
December 26th, 2021 at 8:14 pm
Commented on: 211226

120+75+339 = 534

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Dieter Block
December 26th, 2021 at 8:12 pm
Commented on: 211226

Row 108

Burpees 58

DU 290

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Phill Kiddoo
December 26th, 2021 at 7:13 pm
Commented on: 211226

Rxd 102-61-330

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Stacey Thompkins
December 26th, 2021 at 7:03 pm
Commented on: 211226

M/47/6'2"/180#


Row 22/21/19/19/19/19

Bp 13/13/13/13/13/13

DU's 74/79/77/78/76/72

Total = 653

2 reps less than compare to was unable to push the rows today kept getting a stabbing pain in my right knee

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Phill Kiddoo
December 27th, 2021 at 1:03 am

Excellent work!

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Steve Day
December 26th, 2021 at 5:39 pm
Commented on: 211226

121/73/333

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Jim Rix
December 26th, 2021 at 5:24 pm
Commented on: 211226

Power cleans 5-5-5-5-5

125-130(2)-125-125-125-115#

MAYBE Ghost later today.

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Charlie Pokorny
December 26th, 2021 at 5:17 pm
Commented on: 211226

498 Rx'd

Row: 20-21-22-23-22-22 = 130 cal row

Burpee: 12-12-12-11-11-11 = 69 reps

DU: 48-52-54-55-50-40 = 299 reps

[Only had 45-50 seconds for burpees because of moving over to the "DU station"]

m/53/5'11"/189#

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Jonathan Elmore
December 26th, 2021 at 4:30 pm
Commented on: 211226

Wore #20 vest

row: 24-25-22-24-25-22=142

burpee: 17-18-19-18-19-20=111

singles: 76-85-61-100-90-94=506

ran 400m two times in between rounds it was a little punishment for taking too long in the transitions

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Charles Meyers
December 26th, 2021 at 4:02 pm
Commented on: 211226

The Ghost

6 rounds of:

1 minute of rowing 10-10-11-13-12-13 (69 cal)

1 minute of burpees 11-9-10-10-10-10 (60 reps)

1 minute of singles 89-106-.110-106-105-104 (620)

1 minute of rest

(edited)
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Joe Conradi
December 26th, 2021 at 3:24 pm
Commented on: 211226

Scaled:

rows to cal elliptical

DUs to SUs


84.6 cal

95 burpees

885 SUs

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Russell Flynn
December 26th, 2021 at 3:20 pm
Commented on: 211226

Row: 102

Burpee: 72

Double Unders: 450


624 RX (17/12/75 for all rounds

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Daniel Robinson
December 26th, 2021 at 2:33 pm
Commented on: 211226

Row - 93

Burpees - 69

DU’s - 205

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Chris Sinagoga
December 26th, 2021 at 4:38 am
Commented on: 211226

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Long duration, light weight. Looking to get the most out of the monostructural/glycolytic outputs without localized muscular stamina playing too much of a factor in intensity. Extended medium output with a short rest.


ASSUMED

Double unders are a conditioning station, not a technique practice station


MAIN DECISION

Do I want to go to "that place" for this one?


TECHNIQUE SCALE

3 rounds, 2 minutes of each.


CONSISTENCY SCALE

2 rounds, 3 minutes of each


INTENSITY SCALE

Sub run or box jumps (touch-and-go) for the double unders.


MY STUFF

Did 3 rounds, subbed lunges for rowing, took it at an easy pace. Finished up with some basketball later at night.


GENERAL FEAR LEVEL: 8

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