DAILY WOD

Tue, Oct 31 2023

Mon, May 26, 2025 at 8:00am MURPH
Happy Birthday: John W
Most Recent Benchmark:
GRACE on Jan 13, 2026 (6 days ago)
THE GHOST10-31-2023 OPTIONAL COMPETE SKILLCON10-31-2023 OPTIONAL COMPETE ACCESSORY

THE GHOST


(Reps, Rx2, Rx3, Notables 3)
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.

Rx: As written
Rx2: DU attempts
Rx3: Singles


INTENDED STIMULUS
- 80-100 calories; 60-90 burpees; 300+ double-unders.
- Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero's training on 140617.
- Athletes should track individual movements each round and then try to beat the previous round's score.
- Score is total reps completed at the end of the 6 rounds.


1st605 RxNicole Ha Tue, Oct 31, 2023
2nd558 RxMari Tue, Oct 31, 2023
3rd422 RxHarley Tue, Oct 31, 2023
1st690 RxWilly Tue, Oct 31, 2023
2nd629 RxThomas C Tue, Oct 31, 2023
3rd511 RxJeremy Tue, Oct 31, 2023

Willy690 Rx 1st
Thomas C629 Rx 2nd
Nicole Ha605 Rx 1st
Mari558 Rx 2nd
Jeremy511 Rx 3rd
Jackson503 Rx 4th
Harley422 Rx 3rd
Dustin381 Rx 5th
Lindsey C352 Rx 4th
Ashleigh327 Rx 5th
Laura M319 Rx 6th
Cooper T313 Rx 6th
Hannah Sm290 Rx 7th
Megan M216 Rx 8th
Cecy429 Rx2 9th
Breanna267 Rx2 10th
Marnie236 Rx2 11th
Alison966 Rx3 12th
singles
Kelly S761 Rx3 13th
Kelly P716 Rx3 14th
Tom652 Rx3 7th
Logan A599 Rx3 15th
Matias483 Rx3 8th
Rebecca P324 16th
scaled
Katie E318 17th
One leg step ups.
770-608-4635
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Dale Auten


10 months ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.