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.
Compare to July 8, 2014.
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.
Compare to July 8, 2014.
Wod RX: 744
Row: 21,19,18,18,18,21 = 115
Burpee: 16,15,15,15,15,17 = 93
DUs: 98,98,82,82,93,83= 536
Strength @ 225lbs
Strength
Back squats 3 reps EMOM x 10
155# – worked on knees out with full depth
Row: 18, 20, 18, 19, 19, 21 = 114
Burpees: 15, 13, 13, 13, 13, 14= 81
Dubs: 86, 72, 71, 63, 61, 72= 425
Total: 62
Welp, dubs after burpees were neat.
Total= 625
Incredible, Katie!!!!!
So. Damn. Strong.
Oops- I can’t add! Total is 620.
so flippin’ proud of you, Katie B!! CFJ all star fo sho!
LESGO KATIE!! So strong!
Strength
Did 5 back squats 135 and 5 pull-ups emotm
–
Wod totals
Row = 137
B = 76
Bike cals = 77
Correction
Row 107!
Strength: EMOM for 10 mins: 3 Back squats@225#
“Ghost” Rx’d
Row: 20,20,20,20,20,21 = 121
Burpees: 12,12,12,12,12,12=72
Dubs: 73,60,60,65,62,59=379
Total: 572
Strength: EMOM for 10 mins: 3 Back squats@275#
“Ghost” Rx’d
Row: 21,21,21,21,21,21 = 126
Burpees: 12,11,11,11,11,11=67
Dubs: 61,61,51,45,41,43=302
Total: 495
Garage WOD with the Hubs
1.25 mile run
Strength @ #155
Wod:
Burpees: 18-15-15-14-14-14
Row: 10-10-11-10-10-10
Jump jax (calves dead from run) 60-75-65-60-60-60
Total: 531
Back Squat
EMOM for 10 minutes
10 sets of 3@275#
WOD
As Rx’d
Row=20-20-20-20-20-20=120 calories
Burpees=12-12-12-12-12-12=72
DU’s=69-70-68-60-49-54=370
Total Reps=562
BS with Nicole
3@155 EMOM
Wod RX’d
Row 15,14,15,15,15,15=89
Burpees 16,15,15,15,15,16=92
DU 50,45,55, 51,50,50=301
Total=492
Crushed it, Georgie!!!
Awesome pic, Jess!!!!!
3 back squat EMOM x 10 with 175#
“Ghost”
Row cals: all 19 = 114
Burpees: 19-17-17-17-17-17 = 104
Dubs: 83-81-80-80-70-55 (died) = 449
Total: 667 reps
2014: 91-70-111 = total 271
Back Squat
EMOM for 10 minutes
10 sets of 3@125#
WOD
Rx
Row=11-11-12-12-12-12= 70 calories
Burpees=10-10-10-10-10-10= 60
DU’s=32-29-30-17-15-0=123
Total Reps=253
Strength: Back Squat
225-225-225-15 GHD-135-135-135-185-185-185
(Felt some tightness in the inner thigh)
WOD Rx’d
Row: 24,23,21,21,22,21
Burps: 14,13,12,11,10,11
Dubs: 80,62,58,57,62,61
Total: 583
Strength @ 205#
WOD:
Row: 85
Burpee: 63
Single under: 448
Strength – really trying to obtain better form so that’s really what i worked on. No extra stuff today. Each EMOM @ 135#
WOD:
Rows: 20-21-21-20-20-20 = 122
Burps: 17-16-16-15-15-16 = 95
DU’s: 93-92-93-84-85-81 = 528
Total reps: 745
awesome class – thanks breck!!
Smokin”!!
Killed it, Ryan!!!
Strength w/135#
WOD:
Row: 12-12-12-12-13-13
Burpee: 10-10-10-10-11-11
DU: 80-80-80-68-70-70
Total: 584
Strength: EMOM for 10 mins: 3 Back squats@175#
“Ghost” Rx’d
Row: 17,17,17,18,17,17= 103
Burpees: 12,12,12,12,12,12=72
Dubs: 40,40,42,29,37,45= 233
Total: 408
Back squats @ 275
Wod RX
Row 17,17,19,20,20,20=113
Burpees 17,15,15,15,15,13=90
Dubs 80,75,80,70,70,75=450
Total 653
Strength: Back Squat
10 sets of 3 w/ 225. EMOM sets
*
WOD as rx’d:
Rounds: 1/2/3/4/5/6; [total]
Row (cal): 23/21/20/20/20/21; [125]
Burpees: 16/11/10/10/10/11; [68]
DUs: 10/8/5/5/5/10; [43]
Total score: 236
Core
“Ghost”
Row cals: 13/12/10/10/10/8=63
Burpees: 15/12/12/12/12/18= 81
Dubs: 75/75/75/77/50/60 = 412
Total: 556
Back squats (no knee sleeves and based on 250#)
All at 185#
WOD
Row: 107 (17 then all 18)
Burpees: 66 (all 11s)
DUs: 258 (35, 50, 42, 45, 46, 40)
Total reps: 431
KP abs
Squats: 165#
Row: 18, 19, 18, 7(kids), 19, 18 – 99
Burpees: 13, 13, 13, 12, 12, 12 – 75
Dubs: 50, 50, 50, 64, 47, 55 – 316
490
Strength
All sets @ 235#
—
Wod RX
Row: 21,20,20,20,21,21
Burpees: 12,12,12,12,12,12
DU’s: 78,75,68, 59, 56,50
Total: 581
Strength 5×3@185 then 5×3@155 .. didn’t want to be too sore for quarterfinals
Rowing 15/12/12/12/12/12 = 75
Burpees 15/15/15/12/13/13 = 83
DU 75/75/60/70/74/70 = 424
Total 582
Strength @245 with last 3 rds @ 275
WOD
Row: 15/12/12/10/12/14 – 85
Burpee: 10/10/10/8/8/8 – 54
DU: 50/50/50/50/35/66 – 301
Total: 440
Sorry the first was 75 reps so 430
Reps total
BS EMOM 8 Minutes
185#
—
Wod. Rx’d.
Row: 20-19-18-16-16-16 = 105
Burps: 10-10-10-9-8-8 = 55
Dubs: 85-75-75-70-63-75 = 443
Total: 603
Squats
EMOM 10×3@275
Row- 21-20-18-18-18-18 = 113
Burpees- 12-11-10-10-10-10 = 63
Dubs- 94-78-72-80-75-78 = 477
TOTAL – 653
Back Squat
EMOM for 10 minutes
7 sets of 3 @245#
3 sets of 3 @275#
WOD
As Rx’d
Row=19-20-20-19-20-19=117 calories
Burpees=12-10-10-10-10-10=62
DU’s=30-22-34-34-31-36=187
Total Reps=366
Strength @ 125#
Row: 12-12-12-12-12-14
Burpees: 8-8-8-8-8-8
Singles: 80-80-70-70-70-70
(Jumped back and up on all burpees – first time since surgery)
Strength = 185# x 3
Wod:
Rx’d
Row: 18 / 18 / 17 / 18 / 17 / 17
Burpees: 12 / 12 / 12 / 12 / 11 / 11
Dubs: 11 / 10 / 4 / 8 / 6 / 5