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The Ghost

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WOD

THURSDAY 9.7.17

WU:

500 M Row or 2:00 Jump Rope
Group Stretch

CORE

3 Rounds:
15 V-Ups
20 Russian Twists (25/15)
1:00 Plank

MC: The Ghost (AMRAP - Reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Cal Row

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, September 07, 2017

Leaderboard

Men's The Ghost
Ben Sauer	09/07/2017	640 Reps
Robert Lee	12/05/2015	480 Reps

Women's The Ghost
Erin Bonthron	09/07/2017	647 Reps
Melissa Wood	09/07/2017	455 Reps
Liz Salisbury	09/07/2017	213 Reps

Male Athletes

1

Matt
Kruzicki

6:30 PM CrossFit

714 Reps

2

Ryan
McNamara

4:30 PM CrossFit

672 Reps

104/127/105/113/109/114

3

Ben
Sauer

4:30 PM CrossFit

640 Reps

4

Robert
Lee

9:30 AM CrossFit

470 Reps

5

Mike
La Torre

6:00 AM CrossFit

431 Reps

air bike, lots of tiger stripes

6

Ryan
McKeel

9:30 AM CrossFit

876 Reps

singles

7

Jeff
Bates

9:30 AM CrossFit

788 Reps

singles

8

Kevin
Hardy

9:30 AM CrossFit

450 Reps

Airbike instead of row

Female Athletes

1

Shala
Giardini

5:30 PM CrossFit

717 Reps

2

simone
kalhorn

6:00 AM CrossFit

685 Reps

3

Loree
Thornton

5:30 PM CrossFit

676 Reps

120/118/100/116/109/113

4

Erin
Bonthron

5:30 PM CrossFit

647 Reps

5

Jenna
Daley

9:30 AM CrossFit

485 Reps

6

Melissa
Wood

6:30 PM CrossFit

455 Reps

Silly rower...silly burpees... ;-)

7

Cassandra
Nowaczyk

4:30 PM CrossFit

282 Reps

8

Stephanie
Marnocha

6:00 AM CrossFit

236 Reps

Practicing DU

9

Liz
Salisbury

6:00 AM CrossFit

213 Reps

10

Pilar
Perez

9:30 AM CrossFit

1088 Reps

single

11

Sarah
Massena

9:30 AM CrossFit

931 Reps

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