WOD
 | Tue, Aug 11 |  |
 Coach B
We have a BENCHMARK WOD for you today of a 5000m row!
Your strategy today:
Break the work into 500-1000m chunks to make it more manageable.
Focus on keeping your split time (per 500m pace) consistent. Maybe you start with a pace that is a little easier, and then, once you gain confidence, you speed up. Or maybe you hold a particular pace through the entire workout. Both are great strategies.
The goal is to maintain a pace of 2:30 per 500m. This will put you at a finish time of 25:00. If you are unable to maintain a 2:30 pace, reduce the overall distance.
Hot Tip 🔥: Sit up tall on the rower, breathe, and think positive thoughts. You got this! 💪🏻
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| 5000m Row | CrossFit 20260811 | Other Results |
5000m Row
(Time,  Cardio)
Row 5000 meters for time
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Planned: Tue,Aug11,2026 Fri,Apr30,2021 Fri,Mar5,2021 Sun,Jan31,2021 Fri,Feb14,2020 Sun,Mar31,2019| 1st | 22:04 Rx | Karen Tue, Aug 11, 2026 | | 2nd | 22:27 Rx | Natalie Tue, Aug 11, 2026 | | 3rd | 23:31 Rx | Holly Tue, Aug 11, 2026 | | 1st | 18:40 Rx | Joey P Tue, Aug 11, 2026 | | 2nd | 19:14 Rx | Edouard Tue, Aug 11, 2026 | | 3rd | 19:54 Rx | Kyle Tue, Aug 11, 2026 |
| 1st | 22:04 Rx | Karen Tue, Aug 11, 2026 | | 2nd | 22:27 Rx | Natalie Tue, Aug 11, 2026 | | 3rd | 23:31 Rx | Holly Tue, Aug 11, 2026 | | 1st | 18:40 Rx | Joey P Tue, Aug 11, 2026 | | 2nd | 19:14 Rx | Edouard Tue, Aug 11, 2026 | | 3rd | 19:54 Rx | Kyle Tue, Aug 11, 2026 |
| Joey P | 18:40 Rx | 1st | | Edouard | 19:14 Rx | 2nd | | Kyle | 19:54 Rx | 3rd | | Coach J | 20:51.1 Rx | 4th | | Zack R | 20:53.4 Rx | 5th | | Logan M | 21:27.2 Rx | 6th | | Joe K | 21:52 Rx | 7th | | Karen | 22:04 Rx | 1st | | Natalie | 22:27 Rx | 2nd | | Brice | 23:04 Rx | 8th | | Holly | 23:31 Rx | 3rd | | Kathleen | 24:18 Rx | 4th | | Coach A | 24:53 Rx | 6th | | Nick | 24:19 | 9th 16K echo bike | | Coach E | 25:00 | Bike |
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CrossFit 20260811
(No Results Tracked)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 single-leg toe touches/leg
20 alternating reverse lunges
20 mountain climbers
10 unweighted good mornings
20 walking lunge steps
10 up-downs
WOD MOVEMENT REVIEW & WARM-UP:
Row
2 sets:
150m row, holding target pace
1:00 rest
BENCHMARK WOD: For time
Rx:
STIMULUS 18:00-25:00
5000m row
MODIFICATIONS:
-Row, modify movement, e.g., 5000m run, 10,000m C2 bike, 16,000m Echo bike OR for time, e.g., on a 20:00 clock row for distance
STIMULUS NOTES:
8:00-25:00
Longer endurance-focused row effort
Maintain a consistent pace across the entire effort
Advanced athletes should try for negative splits
STRETCHING:
1:00 frog stretch
1:00 couch stretch/leg
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