The Ghost
6 rounds
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, burpees and double-under.
Dave Fiore
(508) 481-2372
Ali@pennantcrossfit.com
Mrs V and I came in to the noon class and did this with Sarah, but forgot to take a pic of the whiteboard.
Here’s my best guess from an aging mind:
Mr. V – 79/64/239
Mrs. V – 76/75/214
143/74/108 – 325
Good day. Killer WOD.
Still working on dubs. Had to do 2 singles per dub. Thanks Dan.
96/66/242 rx. Lack of pre-wod fuel took a toll. Got to meetbpukie post wod. Head hurts but feeling good!
Nice job! I almost met Mr pukie during the warmup.
90, 68, 231 SingleUnders
That was a blast except for the wipe marks on my shins. Great job 6:30
Thanks coach Dan.
121, 72, 610 (su)
Great workout – thanks Dan!
There are some things in life that rank high on the list of ‘suckitude’:
– cheap whiskey
– Doing a WOD after having Indian food for lunch (it was good food but….burping curry in the middle of a WOD?? Yeesh….)
– getting stuck in traffic because some idiot couldn’t stop looking at their phone and caused an accident
– someone scheduling a meeting when you’re supposed to be at the box WODing with your peeps
– weak coffee
– being out of bacon
But the worst, the absolute worst on the “suckitude” list: pulling the handle and not seeing the calorie counter tick up. OH MY STARS AND GARTERS!!!! What an evil joke the universe plays on the athlete when that happens…..
Am I right? Am I right? Discuss amongst yourselves!
Calories: 107 (18, 18, 18, 18, 17, 18)
Burpees: 73 (14, 14, 11, 11, 11, 12)
DUs: 20
Thanks Dan! Great WOD and great explanation of the why’s and how’s of that workout.
cals:90
burpees:63
du’s:0 singles tho at 199 ocd kicked in when rick told me i got 199 singles :'(
Cals 76
Burpees 62
SU 688
First Family WOD. Nice having them al there suffering with me.
Thanks Dan,
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