Sunday

211226

Workout of the Day

46

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

Workout Tips

Watch

Comments on 211226

47 Comments

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Doug Brubacher
May 28th, 2024 at 1:46 am
Commented on: 211226
CFWUx2 10s 10dus
16-16-16-17-17-17
6*8
25-35-35-35-35-45
357 reps
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Rugby streamstv
August 1st, 2023 at 7:46 pm
Commented on: The Ghost Workout with Robert "The Ghost" Guerrero
The NOBULL 2023 CrossFit Games Live Stream Online
Streaming link: https://cfgameslive.online/2023-crossfit-games/

2023 NOBULL CrossFit Games will take place in Madison, WI, on Aug. 1-6, 2023.
#CrossFit #CrossFitGames #CrossFitMasters
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Christopher Parker
May 16th, 2023 at 1:41 pm
Commented on: 211226
482 RX (80/80/76/76/81/89)

M/40/5’9”/195#
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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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