16 November 2016


“Tabata Ghost”

20 Seconds “On” followed by 10 Second “Off” for 8 Intervals:

Concept 2 Row, Maximum Calories
Rest 1:00
Burpees, Maximum Repetitions
Rest 1:00
Double Unders, Maximum Repetitions

Rest as needed then “Extra Credit”

As Many Rope Climbs As Possible in 90 Seconds

Note: In todays training session, the “Tabata Score” for each round is your lowest score in any given round. This scoring method encourages greater strategy, pacing, and consistency, and is an interesting contrast compared to the usual “every repetition counts” method of scoring Tabata workouts. Today’s training session is also a “broken down” version of the popular and demanding CrossFit workout “The Ghost”. Athletes can pick their start station, but must honor the prescribed order of rotation.


Team Six


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (Long gun Defense – Class 2 – 6:00 PM – 7:00 PM at Krav Maga)


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out