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Saturday

250705

Workout of the Day

5 rounds, each for time, of:
500-meter row

Rest 3 minutes between efforts.

Post times to the comments.

Compare to 241008.

Stimulus and Strategy:
Today’s workout consists of 5 all-out sprints on the rower. Attempt to improve upon your previous times if you know them. Don’t game anything here. Put your foot on the gas pedal from the start, and hang on for a wild ride. As a general guideline, consider scaling the distance if these efforts will exceed 2:30.

Scaling:
Reduce the distance of the row in each set.

In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run in place of the row.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
250-meter row

Rest 3 minutes between efforts.

Coaching cues:
To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.

Resources:
Rowing Technique Tips
Rowing Body Position Tips

Find a gym near you:
View the CrossFit map

Comments on 250705

111 Comments

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Craig Mohr
July 7th, 2025 at 11:28 pm
Commented on: 250705

This was hard, but good. Had a pace in mind I wanted to hold and stuck it for 3 rounds, then fell off a little.


1.) 1:35.3

2.) 1:35.3

3.) 1:35.6

4.) 1:38.5

5.) 1:39.3

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Sean Patterson
July 7th, 2025 at 8:31 pm
Commented on: 250705

5 RDS Rx’d (Damper 6)


1:53.8


1:50.0


1:51.3


1:53.8


1:52.8

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Brian Hines
July 7th, 2025 at 7:20 pm
Commented on: 250705

Beginner option:

5 rounds, each for time, of:

250-meter row

Rest 3 minutes between efforts.


rd1: 1:05

rd2: 1:02

rd3: 1:01

rd4: :59.8

rd5: :58

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Willaway Hilario
July 7th, 2025 at 7:15 pm
Commented on: 250705

1:55

2:02

2:05

2:39

2:18

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Jim Day
July 7th, 2025 at 7:05 pm
Commented on: 250705

M/48/63”/163lbs


Did 5 rounds on a 4 min interval and averaged about 2:10 per 500

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Benoit Bequignon
July 7th, 2025 at 3:43 pm
Commented on: 250705

M/45/175cm/87kg


1’34.8

1’38.4

1’39.6

1’41.2

1’44.6

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Ricardo Mendes
July 7th, 2025 at 1:20 pm
Commented on: 250705

RX

1° round 1:40

2° round1:42

3° round 1:45

4° round 1:47

5° round 1:47

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Stephen Bart
July 7th, 2025 at 12:39 pm
Commented on: 250705

1:44.4

1:44.0

1:43.4

1:42.0

1:40.7

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Jeffrey Capizzi
July 7th, 2025 at 8:31 am
Commented on: 250705

1:40

1:44

1:50

1:55

1:47

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Mitchell Tomley
July 7th, 2025 at 6:34 am
Commented on: 250705

22.03RX

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Ivan Klišanin
July 7th, 2025 at 6:22 am
Commented on: 250705

1:50,1:58,1:57,2:08,1:49

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Cody Young
July 6th, 2025 at 10:59 pm
Commented on: 250705

41M

20:57 Rx.

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Michael Saxbury
July 6th, 2025 at 8:34 pm
Commented on: 250705

M/46

RX

1:42.7

1:38.3

1:35.4

1:34.8

1:41.7

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Christy Carr
July 6th, 2025 at 8:12 pm
Commented on: 250705

2:03, 2:03, 2:01, 2:05, 2:05

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Christy Carr
July 6th, 2025 at 8:13 pm

On a 5 minute clock

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Carlos Daniel Guillen Sanchez
July 6th, 2025 at 7:38 pm
Commented on: 250705

FOR TIME 1: 03:16 minutos


Descanso, 1 minuto (omitido - 3 minutos)


FOR TIME 2: 02:16 minutos


Descanso, 01:59 minutos (omitido - 3 minutos)


FOR TIME 3: 02:18 minutos


Descanso, 01:59 minutos (omitido - 3 minutos)


FOR TIME 4: 02:13 minutos


Descanso, 02:03 minutos (omitido - 3 minutos)

01:57 minutos


FOR TIME 5:


5 rounds, each for time, of:

500-meter row


Rest 3 minutes between efforts.

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Joann Alvarado
July 6th, 2025 at 7:33 pm
Commented on: 250705

2:13,2:20, 2:15, 2:20, 2:19

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Jacob Roszko
July 6th, 2025 at 7:14 pm
Commented on: 250705

1:47

1:43

1:42

1:40

1:36

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Ryan Fleming
July 6th, 2025 at 3:59 pm
Commented on: 250705

7:15 total working time. Didn’t log each individual 500

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Ryan Fleming
July 6th, 2025 at 4:02 pm

Total time was 20:45 btw

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John Clarke
July 6th, 2025 at 2:53 pm
Commented on: 250705

1:42.4

1:43.6

1:47.1

1:48.2

1:55.1

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Christian Schmitt
July 6th, 2025 at 1:42 pm
Commented on: 250705

M44

L10

1:35

1:42

1:43

1:52

1:43

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Andrew Harreiter
July 6th, 2025 at 12:01 pm
Commented on: 250705

RX


1:46

1:52

1:51

1:52

1:50

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Ada Bar Cohen
July 6th, 2025 at 11:23 am
Commented on: 250705

1. 2:55 - 500m

2. 3:01 - 500m

3. 1:35 - 250m

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Dom Clayton
July 6th, 2025 at 9:55 am
Commented on: 250705

M/47

Level 7

1:45

1:44

1:45

1:47

1:47

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Fayyad Mustafa
July 6th, 2025 at 8:32 am
Commented on: 250705

M/32

Level 5

1:59

1:48

1:50

1:51

1:52

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Gustavo White
July 6th, 2025 at 4:28 am
Commented on: 250705

WOD: CrossFit.com 250705 – 5 Rounds for Time (500m Row)

Each round is separated by 3 minutes of rest.

⏱️ Times: 1:42, 1:40, 1:48, 1:43, 1:39

🟰 Total: 8:32

📊 BTWB Score: 75/80


Today’s focus: pure engine and pacing.

This workout wasn’t just about cardio; it was about capacity, consistency, and control.

I showed up Five times and finished strong each time.

Discipline over doubt. Precision over chaos.

Another layer added to the legacy I’m building—stroke by stroke.

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Seth Cormier
July 6th, 2025 at 4:19 am
Commented on: 250705

M; 35 YOA; 6’1; 185

-1:52; 1:54; 1:48; 1:47; 1:43

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Austin Delisle
July 6th, 2025 at 2:35 am
Commented on: 250705

Beginner

1:04

1:02

:57.1

:56.4

:52.7

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Martin Loftus
July 6th, 2025 at 2:15 am
Commented on: 250705

Male 68 Rx

2:15

2:08

2:07

2:04

2:08

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Jim Rix
July 6th, 2025 at 1:21 am
Commented on: 250705

Traveling…

5 runs, about 2 min each, 2-3 min between each run. Runs along the Sacramento River trail. Nice running on the flats at sea level, even if they’re still slow.

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Lincoln Kerger
July 6th, 2025 at 1:28 am

Nice job getting in the work in some great countryside!

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Kevin Owen
July 6th, 2025 at 12:52 am
Commented on: 250705

Beginner: 55, 54, 53, 54, 54 secs

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Trevor Hendrickson
July 6th, 2025 at 12:35 am
Commented on: 250705

RX


1:52

1:49

1:50

1:53

1:49

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Derek Eason
July 5th, 2025 at 10:52 pm
Commented on: 250705

Rx

1:44.5

1:43.3

1:41.1

1:39.3

1:35.7



*Damper at 5/6

**Went pretty much Full Send on that last Row!


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Lincoln Kerger
July 5th, 2025 at 11:58 pm

That was the whole point, full send right? Exceptional job dropping time like that every round!

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Ramsey Radakovich
July 5th, 2025 at 10:52 pm
Commented on: 250705

127

129

127

120

115

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Bill Howard
July 5th, 2025 at 10:16 pm
Commented on: 250705
  1. 2:16.6
  2. 2:04.2
  3. 2:08.5
  4. 2:09.8
  5. 2:19.4


65 yo. 8 months post shoulder surgery. No complaints.

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Michael Bishop
July 5th, 2025 at 10:02 pm
Commented on: 250705

After 50km bike


Did this with bench-presses during rest


2:03 pace each 500m

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Favo K
July 5th, 2025 at 9:23 pm
Commented on: 250705

Wasn't sure I'd get to this due to other engagements, so I took a cue from Lincoln & swam 100m x5 (breaststroke). Not sure really how accurate my watch is for distance or time in the pool,but roughly 1:50-1:58 for each. Tiring. Swimming is hard!

Then ended up having time later, so rowed Rx(500m):1:53,1:51,1:51,1:58,1:52


Compare to 241008 (when this posted, it was 400m for women, so based on that, I was @ 1:42-1:43/each) I guess 100 extra meters = @ 10 extra seconds for me now.

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Lincoln Kerger
July 5th, 2025 at 10:38 pm

Rx + +, crushed the hell out of it! Not too shabby of times on the swim, especially for breast stroke. Glad I could inspire.

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Tyler D
July 5th, 2025 at 9:20 pm
Commented on: 250705

On Concept2 Bike erg, 1,000m intervals:


1. 1:40

2. 1:39

3. 1:39

4. 1:40

5. 1:42 (barely hanging on, felt like pedaling through wet concrete, completely emptied the tank)

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Favo K
July 5th, 2025 at 9:24 pm

Nice times though!

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Lincoln Kerger
July 5th, 2025 at 10:38 pm

Well done!

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Marco Rossi
July 5th, 2025 at 8:35 pm
Commented on: 250705

M-44/178/72kg

500 m row = 50 SDHP@kb 20;

1'19''; 1'18''; 1'17''; 1'16''; 1' 15''23

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Favo K
July 5th, 2025 at 9:24 pm

Quick!

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Brandon Graves
July 5th, 2025 at 7:52 pm
Commented on: 250705

1:42

1:46

1:46

1:42

1:44

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Favo K
July 5th, 2025 at 9:24 pm

Well done!

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Lincoln Kerger
July 5th, 2025 at 10:38 pm

Nice work!

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Kris Lavallee
July 5th, 2025 at 7:10 pm
Commented on: 250705

2:01

1:53

1:56

1:57

2:00

Even with a good back, not sure how I’m catching fellas doing sub 1:50’s

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Favo K
July 5th, 2025 at 9:26 pm

I feel the same. Lots of fast times here! But your times are solid too!

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Az Native
July 5th, 2025 at 6:51 pm
Commented on: 250705

4 rounds 400m run in Brooks ME. Felt good.

1:43,1:44,1:44,1:44.

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Mason Livingston
July 5th, 2025 at 6:17 pm
Commented on: 250705

M/43/205/73

Rx

1:43

1:41

1:40

1:40

1:40

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Favo K
July 5th, 2025 at 9:26 pm

Great consistency!

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Lincoln Kerger
July 5th, 2025 at 10:39 pm

What Favo said!

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Coastie Nick
July 5th, 2025 at 6:12 pm
Commented on: 250705

Rx’d: 1:39, 1:40, 1:45, 1:48, 1:50


241008: 1:43, 1:43, 1:45, 1:47, 1:48


It’s interesting how an extra 3% (seemingly minimal extra effort) in the first couple sets disproportionately affects the last few sets (negatively).

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Favo K
July 5th, 2025 at 9:27 pm

Those are still sweet times!

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Lincoln Kerger
July 5th, 2025 at 10:40 pm

I would say that extra 3% goes for anything, but you definitely feel it in the later rounds on a rower. Awesome job and improvement, bro!

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bob teixeira
July 5th, 2025 at 6:00 pm
Commented on: 250705

M/56/67”/150#


Rx

1:56-1:55-1:54-1:53-1:50

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Julian Festor
July 5th, 2025 at 5:23 pm
Commented on: 250705

1:44/1:45/1:45/1:45/1:40

M/38/205

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Lincoln Kerger
July 5th, 2025 at 5:30 pm

Good work!

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Chance Billups
July 5th, 2025 at 5:15 pm
Commented on: 250705

1:37.8

1:35.8

1:37.1

1:37.7

1:36.8


(compare to 1:37,1:37,1:37,1:41,1:39)

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Lincoln Kerger
July 5th, 2025 at 5:30 pm

Awesome job and improvement!

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Coastie Nick
July 5th, 2025 at 6:14 pm

Great consistency

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Favo K
July 5th, 2025 at 9:28 pm

Better & better! Nice work.

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Michael Arko
July 5th, 2025 at 4:23 pm
Commented on: 250705

1:49.3

1:53.1

1:57.9

2:01.4

1:58.6

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Mads Topp
July 5th, 2025 at 4:22 pm
Commented on: 250705

M40 - Subbing 400 m run due to home gym, otherwise as rx'd.


1:34

1:24

1:27

1:27

1:26

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Lincoln Kerger
July 5th, 2025 at 4:53 pm

Very well done!

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Favo K
July 5th, 2025 at 9:29 pm

Fast for runs, nice job!

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Sebastiano Greco
July 5th, 2025 at 3:14 pm
Commented on: 250705

Rx

1:53

2:02

2:02

2:06

2:09

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Steven Kim
July 5th, 2025 at 3:09 pm
Commented on: 250705

55M

1:49

1:55

1:57

1:59

1:56

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Charles Meyers
July 5th, 2025 at 2:51 pm
Commented on: 250705

Beginner option:

.57

.56.1

.56.8

.57.8

.56.8

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Charles Meyers
July 5th, 2025 at 2:52 pm

heading out to play golf

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Mads Topp
July 5th, 2025 at 4:22 pm

Crushing it!

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Juan Paulino
July 5th, 2025 at 2:31 pm
Commented on: 250705

1:57


1:50


1:48


1:53


1:47

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Sam K
July 5th, 2025 at 1:42 pm
Commented on: 250705

2.5mi warm up run then,

Rx

1:45

1:45

1:45

1:44

1:42


Assault Elite Rower

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Lincoln Kerger
July 5th, 2025 at 3:13 pm

Good work!

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Favo K
July 5th, 2025 at 9:29 pm

Great job!

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William Laerte
July 5th, 2025 at 1:42 pm
Commented on: 250705

M 42


sky erg


1:32


1:42

1:39

1:30

1:32

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Lincoln Kerger
July 5th, 2025 at 3:13 pm

Nicely done!

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Favo K
July 5th, 2025 at 9:30 pm

Fast!

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Jon Wilson
July 5th, 2025 at 1:38 pm
Commented on: 250705

1.54

1.50.6

1.51

1.56.6

1.49

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Lincoln Kerger
July 5th, 2025 at 1:31 pm
Commented on: 250705

Subbed 100m swim, all front crawl, for each round

1:38

1:37

1:42

1:42

1:45


241008: C2 Damper 6 1:41.8, 1:39.9, 1:41.1, 1:43.6, 1:43.2


Day 24. Really wanted to sprint but felt it unwise on the rower, bike or run after yesterday's work on the knees so what's left at my disposal...the pool. 100m seemed like the appropriate distance to keep me in a similar time domain. Still felt some thighburnies (thanks CN) from the kick, but some all-over-burnies too - swimming will do that. Had to do another 100m after using breast and side strokes to try and flush out some of that lactic acid.

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Coastie Nick
July 5th, 2025 at 6:15 pm

Swimming sounds nice! Great sub!

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Favo K
July 5th, 2025 at 9:31 pm

I followed your lead with the swims, at more of a doggie paddle pace! Great work on those laps!

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Ryan Porter
July 5th, 2025 at 1:28 pm
Commented on: 250705

1:32

1:37

1:33

1:39

1:30

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Lincoln Kerger
July 5th, 2025 at 1:33 pm

That's flying, very well done!

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Favo K
July 5th, 2025 at 9:32 pm

What Lincoln said! Super fast times!

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Marty Pochop
July 5th, 2025 at 11:49 am
Commented on: 250705

5 rds of 60 pulls on rower (computer is broken):

1:49

1:45

1:50

1:47

1:50

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Favo K
July 5th, 2025 at 9:32 pm

Nice consistency!

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Stephan Bucher
July 5th, 2025 at 10:56 am
Commented on: 250705

Thanks WOD program team, needed to sit down today after the Hero yesterday.

  1. 2:00
  2. 1:56
  3. 1:55
  4. 1:59
  5. 1:57
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Favo K
July 5th, 2025 at 9:32 pm

Those are great times!

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Richard Kleindienst
July 5th, 2025 at 10:51 am
Commented on: 250705

1:55

1:53

1:49

1:48

1:45

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Favo K
July 5th, 2025 at 9:32 pm

Well done!

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Niklas Rönn
July 5th, 2025 at 10:29 am
Commented on: 250705

1:43

1:46

1:47

1:47

1:48

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Favo K
July 5th, 2025 at 9:33 pm

Nice!

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Alexander Burgei
July 5th, 2025 at 10:23 am
Commented on: 250705

1:42.4

1:41.3

1:41.7

1:41.5

1:41.3

Total Time: 20:42

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Lincoln Kerger
July 5th, 2025 at 1:32 pm

Awesome work!

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Sean Coombs
July 5th, 2025 at 10:04 am
Commented on: 250705

1:58

1:59

1:57

1:58

1:58

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Sean Coombs
July 5th, 2025 at 10:04 am
Commented on: 250705

1:58

1:59

1:57

1:58

1:58

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Favo K
July 5th, 2025 at 9:33 pm

Great work!

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Luis Oliveira
July 5th, 2025 at 9:57 am
Commented on: 250705

1:42.5

1:41.4

1:41.5

1:42.2

1:46.2

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Lincoln Kerger
July 5th, 2025 at 1:31 pm

Great job!

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Favo K
July 5th, 2025 at 9:33 pm

Nicely done!

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Igor Bushovskiy
July 5th, 2025 at 8:30 am
Commented on: 250705

5 rounds, each for time, of:

500-meter row


Rest 3 minutes between efforts.


1:55

1:57

1:56

1:55

1:56

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Özgür Canbolat
July 5th, 2025 at 7:28 am
Commented on: 250705

2

2

2

2.04

1.50

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Mouhamed Moussa
July 5th, 2025 at 7:19 am
Commented on: 250705

Rx’d


1:54

1:42

1:30

1:27

1:30

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Lincoln Kerger
July 5th, 2025 at 1:32 pm

Fantastic job on those last 3!

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Tyler D
July 5th, 2025 at 9:21 pm

Wild man to pull that on the 4th. Bet that felt pleasant.

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Favo K
July 5th, 2025 at 9:34 pm

Excellent speed up for the last! That's tough to do!

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Hussam Alshehri
July 5th, 2025 at 7:06 am
Commented on: 250705

5 Rounds:

• 🚣‍♂️ 500-meter row

• 🛑 3-minute rest


✅ Damper Setting: 5

✅ All rounds: Sub-2:30 per 500m

✅ Total time (including rests): 28:17

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