BBQ tonight at Jeff and Olivia house after the 6:00pm wod …
They are supplying the chicken, please bring
a dish to share.
Address and more details on the board
Weak skill Thursdays or missed wod!
Remember mobility is a weakness… spend time before, after or during open gym to mobilize
Missing this person or should I say character 🙂
Weak skill or missed wod from the week.
METCOM MY FAVORITE
“GHOST”
- MIDLINE WORK AND WARM UP
-3 Rounds-
20m Double KB Overhead Walk - 20 D/U OR 50 SS
**choose own weight to be able to keep to ribcage down, neutral spine and tight midline
WOD
“The Ghost”
1 Minute Max Effort Calorie Row
1 Minute Max Effort Burpees
1 Minute Max Effort Double Unders
1 Minute Rest
-6 Rounds-
*Score is total reps for all 6 rounds
On June 22, 2014 Robert “The Ghost” Guerrero fought Yoshihiro Kamegai of Japan in the main event at the StubHub Center in Carson, California.
Guerrero (31-2-1, 18 KOs) last fought 13-months prior in which he suffered a decision loss against Floyd “Money” Mayweather. In the lead-up to the fight against Kamegai, Guerrero undertook CrossFit as part of his strength and conditioning. In recognition of that, CrossFit HQ named the workout “Ghost” in his honour.
Below are Guerrero’s recorded reps each time he performed the workout:
1st Attempt – January 8, 2014 – 338 Reps
2nd Attempt – April 2, 2014 – 506 Reps
3rd Attempt – June 11, 2014 – 747 Reps
