For time:
Row 5,000 meters
Post time to comments.
Compare to 221012.
Stimulus and Strategy:
Today’s workout is an endurance test. Look back at your previous time to help determine an appropriate pace. Experienced athletes should try for a PR in this benchmark. Intermediate athletes should perform this workout as prescribed, while newer athletes (new to this volume on the machine) should reduce the distance to complete the row in no more than 25 minutes.
Scaling:
Reduce the total distance.
In case of injury or limitation, consider using a different machine that allows for pain-free range of motion. If you use a bike, double the distance.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
Row 3,500 meters
Coaching cues:
With each stroke on the rower, focus on driving through your heels and keep your arms as straight as possible for as long as possible. Think of the drive portion of each rowing stroke like the first and second pull of a clean. The arms don’t bend until the legs finish their job.
Resources:
Rowing Technique Tips
Rowing: Body Position Tips
Rowing: Faults and Fixes
Find a gym near you:
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Comments on 250923
254 Comments
22:06.03 Rx'd (not a PR)
22:38
20:02
20:03
Rx 21:02
25:17
272 Calories
64 male
22:01
20:11.3
20:46
24.07
Rx
21:24
Beat my goal of 21:40!
25,26
4000m run w/ 9kg vest
20:45
39 / M / 5'9" / 140lbs
12,500m Assault bike
23:16
Good day all,
21.55 Rx
regards
Rx 22:36
M/40 215lbs
RX -20:04
minus the head cold would have easily broke 20’
M/52/175lb Getting back into CF
RX
23:40
52M/5'11/225#
22:14.2 rx
WOD CrossFit.com 250923
18:28 minutes for 5,000 meters Row.
RX 19:32
25:10
Rx
23:13
Time: 22:46
22:03.1
25:02
22:03 Rx
19:21.7
22:14 min.
M 55/210/6’
20:15 as rxd.
Rx
4,170 m - 25:00
5,000 m - 27:47
19:43
RX
18:48.5
Rx 22:15
Rx’d: 20:35 (setting 7)
221012: 20:08 (setting 4.5)
220216: 19:45 (PR) (setting 4.5)
24:09
Beginner
Stopped at 1,500 w/ right glute pain
6:50
64Yr 6'2" 210lbs - a disappointing 25:20. harder than I thought, but now I have a starting marker.
21:31
19:58 😅
Change up did echo bike
6.5 miles 17:29
Having some trouble posting lately, so hopping on here late to say lots of amazing times on here today! Especially you sub 20 folks! Awesome work, everyone!!!
21:22 Rx
That hurt way more than i expected it to
21:38.5 Rx
-22:49
21:45, ski erg
Rx 19:14.4
assuming this is a PR lol
27:57
3860 - 25 min
4000m Row
18:35
( most ever rowed in one setting)
Rx
17:56
Assault Air Elite Rower
Rx 18:48.5
*1:52.9 Avg./500m
**Started at around 1:55 and worked my way down in Pace throughout.
***This is either a PR or dang close, proud either way!
As you should be, awesome job!
Great time, Derek!
45 YOM, 5’10, 205#
RX’d
Time: 19:05
Today- 18:09
PR- 17:56
This was evil programming after yesterday’s workout!
20:11.3 as rx’d. Compare to was 19:10, a lifetime PR, but had a busy morning today and only ate 2 chocolate chip cookies. Legs started hurting just before the halfway point today and I felt like I was sucking wind from 500m on.
Dad(69): 3500m in 25:45, 5k in 34:36.2!
46/176lbs/176cm
5,000 meters
20:43
avg. 500m pace: 2:04, 22s/m
Rx:21:34
No record from 2022, last memory for 5000m on C2:
240119-27:41
240907-26:33
Not really sure it's an improvement per se since I don't remember my goals in 2024 rows, i.e. form, damper experimentation, etc. Today felt all over the place though. My rowing is like my running; some days good; some days feel meh. Today was the latter.
Favo great improvements !!! You can see the consistent growth and you have been working the cardio hard for awhile now so it's obviously paying off 👍🏼💪🏼👊🏼
Echoing what Dave said!
23:17
19:48 Rx
Rx 22'46". 50y/o. Wow I got slow
Yes Diego maximum respect for the effort 💪
M/40/5’7”/170 lbs.
PR=18:51 about a decade ago.
Mark I hear you brother. I ( hazbeen) had a low 18min 5k only 7yrs ago !
5000m in 24:07
Hey. Good effort. I used to hate, then love rowing. CFing since 2015. How long you been training
Nice monostructural WOD today. keep on rowin'
Rx
22:48
21:44
221012 = 21:02 (which I think was PR).
5000m row for time
21:46
Respect that effort big man💪
Great job!
19:12.9
Well done and an awesome improvement over last time!
Thx Linc! ;)
Beginner option:
For time:
Row 3,500 meters
20 minutrss 56 seconds
M/32/27:23
Steady pace , 16:15
RX 19’37’’5
Bench Press 5-5-5-5-5
125-130-135-135-137#
5K row in 22:52.7
291 cals
2:17.3/500m avg.
Oh, my aching/screaming glutes.
62/5'8"/158
Nice job, especially with the extra BP work! This one can definitely bite you in the posterior.
Nice job! And bench press in tomorrow’s programming in 3….2……1.
Jim that's a great combo! Can I get some press with that pull?!!!! Nice work 👍🏼
Beginner option:
For time: 17:59
Row 3,500 meters
23:28
Not quite a pr but a good consistent stress reliever and sweat fest.
It hit 2 important objectives. Congrats!
What Jim said!
M- 54/5'7 / 225
Intermediate athlete/scale
220218-21:58/221012-20:22/
Today-21:31 😠
A damn fine effort, Dave.
Still got it done, Dave, nice job!
Like the guys said. But also good to be annoyed...provides fuel to fire personal improvement. Keep at and keep on it
24:11 RX
F/42
Nice job 👍🏼
Seriously Kell you are a goddamn warrior. Top class effort🚣♀️
No rower so 20 minutes on Bowflex Max trainer elliptical
19:35 RX’d
Good work!
Yo ste. I'm gna keep an eye out for you from now on. I'm coming for ya big guy😄
19:10.3 (1:55.0 / 500m avg)
220218-19:35.7
210408-20:21
just tried to hold 1:55 the entire time and sold out the last 250m. Always a fun challenge!
Awesome improvement, James!
You crushed it James! Great job 👍🏼👊🏼💪🏼
You crushed it James! Great job 👍🏼👊🏼💪🏼
That's fantastic. Hard to find dramatic improvement after years of CF, but you did. Props!
Rx 19:10.6 (C2 drag 5, 22-24 s/m most of the way)
221012: 19:06.2
220216: 18:54.6
210408: 18:56.4
Started well and just lost what motivation I had after the first 1k, turning into a 'just keep f-ing rowing' effort. To be fair, I was using quite a bit of my concentration on re-evaluating my technique - did a little reading and watched a couple of videos that made me wonder if my technique could use some tweaking. Additionally, I can't be too disappointed because I was rowing A LOT more back in my sub-19 days and my all-time PR is somewhere in the low 18:40s.
Lincoln that is a solid effort. I like the mantra "just keep f-ing rowing" mine was probably a tad less appropriate😬 You got it done !!!!
Pretty impressive effort for a distracted/unfocused workout. Think I need to go find those videos.
Great stuff Linc.
Nice! And funny you mention the first 1k. I started the clock and rowed about 900m and stopped. I was all over the place. Had to restart. Nice work persevering through it.
Thanks gents! That mantra was really ringing in my ears when the blisters formed😄
M/53/168#/5’6”
21:10.4 Rx’d
M/36/210#/6’2”
18:18.2 Rx’d
1:49.8 average pace
Damn, Spencer, crushed it!
Looking through the results, I was like whoa, who is this guy. Then I saw the name and I'm like, makes sense. Nice job!
You were flying through this one!!!👍🏼👊🏼💪🏼
That's killer, Spencer. Way to show that rower who's boss in your garage.
Insane.
MACHINE
Great work!
42 y/o m, 205#
18:40
1:52/500m average.
Good push, Phil!
Awesome job!
Bravo, Phil. That's hauling arse.
M/56/67”/150
row 5k
20:16.8 rx
the rower felt “heavy” this morning. Couldn’t get it spinning.
1k splits:
2:00.2
2:01.6
2:02.1
2:03.1
2:01.3
Way to go Bob!
Yeah, 'heavy', that's a good descriptor. Nice job!
Great job Bob! I would rather lift the rower than pull it!!!! Heavy is the word!!!
Great job Bob! I would rather lift the rower than use it to pull!!!! I'm with Lincoln on this one, "Heavy" is the word of the day 👍🏼
However it felt, that's an excellent time. Good work, BB.
19:24
Good work!
Very well done!!!
Great job 👏🏻
20:16
Nice work 👍🏼
Nice job, and good to see you!
3500m row - 17:30
Does my butt falling asleep count as a limitation?
3k row - 11:55
It sounds weird to say this, but...I sorta feel ya, John!
Good work 👍🏼
25:30
Good job 👍🏼
19:45
Good work!
Well done 👍🏼
5K? Holy moly.
Good work 👍🏼
Nicely done 👍🏼
modified to
3000m row-16 min
4 rnds
15 abmat sit ups
6R/6L OH lunges 20# kb
6:52
2000m row-10:46
m/55/180
Compare to was
3k row at 15:04
I like the insert of some of yesterday's work, Mike!
Mike this approach was awesome!!! I might have to try this in the future 👍🏼👊🏼💪🏼
Nice performance, and nice mashup of workouts. A good model for those of us often a day or week behind.
Nice job 👍🏼
Nice job 👍🏼
Well done!
Way to go 👍🏼
26:32
Awesome job!!!
Well done