Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Ghost Rider
6 Rounds for Total Reps in 23 minutes
1-minute of Rowing (for calories)
1-minute of Double-Unders
1-minute of Bike
1-minute Rest
*Athletes will work for three minutes straight before resting for one minute. “The Biking Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.
Post WOD:
Foam roll calves
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Ghost Rider: 768 | Singles
Partnered with Corrine on the 2 minute stagger. She crushed it on the row and bike! I was consistent every round and my variable was the singles. My last round was my best round – not sure where I found those extra cals.
“I’ll Take ‘Bermuda’ for 200”: 1:01:30
In a Team of Two with Andrew: 200 Air Squats, 200 Burpees, 200 Box Jumps (24”), 200 Thrusters (25#), 200 Calorie Row.
We did sets of 10 on all of the movements and alternated on the minute on the rower. Fun workout!! Definitely missing the 5:30am crowd!!
Ghost Rider: 685 | Singles
I was surprised that my jump ropes got better each round, though I feel like I’m tripping too often. Wish I could make the clinic this weekend.
Burpees suck. Cocktails good
Nice job with the Bermuda programming, Deb. We miss you too! I might have to agree with Andrew that 200 burpees would not be fun.
227 (burpees instead of jump rope)
I was pretty consistent with my numbers:
Row: 14 cals each round
Burpees: 11 each round
Bike: 13,14,13,13,12, 12
Thanks Kathi!
Andrew, I didn’t see cocktails programmed into your WOD. I must have missed the “200 sips” in between the 200 burpees and 200 box jumps!!
Ghost Rider: 353 Rx.
So happy to string a few doubles together today after ignoring them all summer!
Great to be back too!