WE OPEN TOGETHER | Register for the 2025 CrossFit Open

Thursday

230406

Workout of the Day

102

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 211003.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Comments on 230406

103 Comments

Comment thread URL copied!
Christopher Parker
January 13th, 2024 at 2:42 pm
Commented on: 230406

3,915M RX


M/40/5’9”/195#

Comment URL copied!
Joey Jones
December 28th, 2023 at 5:09 pm
Commented on: Ask a Coach: Do I Have To Be Fit To Start CrossFit?

CrossFit is actually quite easy to start. In my opinion its a good gateway to weightlifting if you are new to weights. And the cardio element is just a great way to stay in shape. There are a lot more difficult workout styles to start, for example Calisthenics, just check out these beginner dip bar exercises, a lot more tricky to get into right.


Crossfit is simple and even if your struggling you still feel like your doing it right.

Comment URL copied!
Clint Michael
November 10th, 2023 at 2:31 am
Commented on: 230406

4200 meters

Rx’d

Comment URL copied!
Jeffrey Howard
May 30th, 2023 at 7:30 pm
Commented on: 230406

M/27/5'8"/175lb

CrossFit AFK


4007-meters (811-1612-2463-3185-4007, tough but did it.)

Comment URL copied!
Blas Raventos
May 17th, 2023 at 2:55 pm
Commented on: 230406

me propuse tiempos que pensé que iban a funcionar, pero al comenzar el 3er round sentí que no podía sostenerlo más. Voy a volver a intentarlo en un día o dos y voy a tratar de sostener los tiempos pero completar al menos hasta el round 3. Si llego a completar el 3er round voy a considerarlo un éxito, y todo lo que venga extra es un bonus. Creo que puedo sostener ese pace pero me tomó de sorpresa la fatiga. Si completo el 3er round pero no completo el 4to igualmente voy a tener una buena medición para la próxima vez que toque (Llegar al 4to round) Y así suscesivamente ahsta completar el 5to y pensar en bajar los tiempos un poco más. volumen < intensidad.


Comment URL copied!
Javier Martin
May 14th, 2023 at 9:20 am
Commented on: 230406

Wod 230406

3702m

Comment URL copied!
Shawn Hakimi
April 24th, 2023 at 3:12 pm
Commented on: 230406

3812 Rx'd

Comment URL copied!
Nate Loehr
April 23rd, 2023 at 9:56 pm
Commented on: 230406

Rx 4008

M/45/230/5’11”

Cheers!

Comment URL copied!
Michael Vasilenko
April 22nd, 2023 at 9:54 pm
Commented on: 230406

Int


2749m

Comment URL copied!
Sebastian Schülke
April 22nd, 2023 at 5:19 pm
Commented on: 230406

Rx

3569m

Comment URL copied!
Jeremy Garcia
April 18th, 2023 at 1:13 am
Commented on: 230406

30 min = 6 Rds = 4000m

Comment URL copied!
Amedeo Alessio Cerea
April 17th, 2023 at 7:51 am
Commented on: 230406

Intermediate

2598m

Comment URL copied!
Christian Sader
April 16th, 2023 at 8:39 pm
Commented on: 230406

4.100m total

Comment URL copied!
Dmitry Pronin
April 14th, 2023 at 9:41 am
Commented on: 230406

First training with Crossfit.com WOD.

RX - 4264 m.

Comment URL copied!
Gabriel Boucher-Pelletier
April 13th, 2023 at 2:55 pm
Commented on: 230406

Rx - 4016m

Comment URL copied!
Ron Carr
April 13th, 2023 at 2:42 am
Commented on: 230406

First time poster. Great WOD. Looking at scores, it seems everyone stopped rowing for the rest period. Is that right? I hit 5,385m this AM but I kept moving through the rest period. Will retry with pauses for curiosity.

Comment URL copied!
Kevin Hernández Lorenzo
April 12th, 2023 at 9:46 am
Commented on: 230406

23:36:11 109kcal

Comment URL copied!
Park Hyunwook
April 11th, 2023 at 7:23 am
Commented on: 230406

M/50/88


4r

2819m

Comment URL copied!
Nate Gordon
April 10th, 2023 at 9:49 pm
Commented on: 230406

3994 m compared to 3870

Comment URL copied!
Christopher Robertson
April 10th, 2023 at 8:48 pm
Commented on: 230406

5 rounds w/ broken unit...lost total meters rowed.

M 56 205 5'11"

Comment URL copied!
Richard Langille
April 9th, 2023 at 6:58 pm
Commented on: 230406

Fairly new at CrossFit. I haven’t exercised religiously in about 10 years. Back in 2013 I competed in a Natural Bodybuilding contest. Now at 50 I find myself sluggish and out of shape. I get winded easily and my family has a history of heart health issues. No time like the present to give Crossfit a try.

Sorry for the rant!!!


Round 1 - 646m

Round 2 - 648m

Round 3 - 640m

Round 4 - 650m

Round 5 - 661m


Cheers,


Rich

Comment URL copied!
Matt Huston
April 8th, 2023 at 10:53 pm
Commented on: 230406

Beginner level, 15 mins, on C2: 2247m

Comment URL copied!
David Swicegood
April 8th, 2023 at 5:19 pm
Commented on: 230406

Rx 4016m

Comment URL copied!
Tanner Symes
April 8th, 2023 at 5:08 pm
Commented on: 230406

Rx 3,520m on the gym rower

Comment URL copied!
Sam Posthuma
April 7th, 2023 at 11:16 pm
Commented on: 230406

Rx 4305m

Comment URL copied!
Coastie Nick
April 7th, 2023 at 10:21 pm
Commented on: 230406

Rx’d: 4058 m


211003: 3981 m


180107: 3828 m

Comment URL copied!
Artie Di
April 7th, 2023 at 8:28 pm
Commented on: 230406

45:34

Comment URL copied!
Brett Hoffman
April 7th, 2023 at 6:44 pm
Commented on: 230406

4,076 m

Comment URL copied!
Az Native
April 7th, 2023 at 6:01 pm
Commented on: 230406

4155 meters.

Comment URL copied!
Antonio Alves
April 7th, 2023 at 5:50 pm
Commented on: 230406

Modified: DB SDLHP @ 2x 10,5 kg

--

On a 25-minute clock, 5 rounds of:


SDHP for 50 seconds, rest 10 seconds

SDHP for 40 seconds, rest 20 seconds

SDHP for 30 seconds, rest 30 seconds

SDHP for 20 seconds, rest 40 seconds

SDHP for 10 seconds, rest 50 seconds


230406: 66 + 70 + 65 + 60 + 60 = 321

211003: 75 + 77 + 77 + 77 + 77 = 383 @ 2x 9,5 kg DB

201214: 60 / 61 / 57 / 59 / 47 = 284 @ 2x 9,5 kg DB


--

Peace.

Comment URL copied!
Lynette Vrba
April 7th, 2023 at 5:13 pm
Commented on: 230406

25 minutes- 3512 meters

Comment URL copied!
Brian Aranda
April 7th, 2023 at 4:29 pm
Commented on: 230406

3,166m

Comment URL copied!
Dawn Lanaville
April 7th, 2023 at 3:57 pm
Commented on: 230406

F, 56, 5’4”, as rx’d 3087m. Not bad for a short chick 😂😉

Comment URL copied!
Caden Tanner
April 7th, 2023 at 3:17 pm
Commented on: 230406

2384m

Intermediate

Comment URL copied!
John Clarke
April 7th, 2023 at 3:00 pm
Commented on: 230406

3906


Compare, 201214: 3946

Comment URL copied!
Jay Rinaldi
April 7th, 2023 at 2:50 pm
Commented on: 230406

3580m rx

Comment URL copied!
Julián Bonilla
April 7th, 2023 at 2:40 pm
Commented on: 230406

Total 3803 m Rx

Comment URL copied!
Joseph Loija
April 7th, 2023 at 2:26 pm
Commented on: 230406

5 Rounds:

Rd 1 - 754m

Rd 2 - 760m

Rd 3 - 780m

Rd 4 - 795m

Rd 5 - 780m

Comment URL copied!
Michał Saiyan Smuszkiewicz
April 7th, 2023 at 12:36 pm
Commented on: 230406

M/90kg/30y/185cm


4133m

Comment URL copied!
Jason Lacayo
April 7th, 2023 at 12:26 pm
Commented on: 230406

2724 m

158 cal

intermediate

M/53/172/5’9”

matrix rower

(edited)
Comment URL copied!
Jason Lacayo
April 7th, 2023 at 12:25 pm
Commented on: 230406

2724 M

158 cal

intermediate


M/53/172/5’9”

Comment URL copied!
Carlos Gimenez
April 7th, 2023 at 9:24 am
Commented on: 230406

Air Rower: Matrix

25 min clock

2610m

378 strokes

131 cal

M42/82kg/183

Comment URL copied!
Ralph Keeley
April 7th, 2023 at 6:02 am
Commented on: 230406

M/37/6’/178#


4,090m (833/821/813/812/811)

(Used splits of roughly 260/470/630/740/800m to stay on pace)


211003: 4,044m (819/811/809/798/807)


Deo gratias

Comment URL copied!
Vidur Saini
April 7th, 2023 at 4:50 am
Commented on: 230406

3000m 177cal


kudos to the folks that went 4k+


Also, I use a Matrix rower. Is it possible the distance is a little different on each machine? Or is this just an excuse and I am just weak.

Comment URL copied!
Gregory Grattan
April 7th, 2023 at 3:28 am
Commented on: 230406

4005

Comment URL copied!
Pablo Vega
April 7th, 2023 at 3:02 am
Commented on: 230406

3928 Rx

Comment URL copied!
Gary Henry
April 7th, 2023 at 1:55 am
Commented on: 230406


Beginner Option:

On a 15-minute clock, 3 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Comment URL copied!
David Peterson
April 7th, 2023 at 12:47 am
Commented on: 230406

Sub 35lb Russian kb swings for rows


499 total


Comment URL copied!
Kevin Owen
April 6th, 2023 at 11:20 pm
Commented on: 230406

Beginner: 2025m

Comment URL copied!
Seth Dickenson
April 6th, 2023 at 11:18 pm
Commented on: 230406

3737 rx

Comment URL copied!
Jason Williams
April 6th, 2023 at 10:52 pm
Commented on: 230406

Do you stop when time runs out if not done with round

Comment URL copied!
Jordan Hames
April 6th, 2023 at 10:47 pm
Commented on: 230406

4064m 284 calories. Time for some Oreos! ✌🏼

Comment URL copied!
Michael Brock
April 6th, 2023 at 10:45 pm
Commented on: 230406

Rxd


4,012m


Great one!

Comment URL copied!
Alex Barbieri
April 6th, 2023 at 10:15 pm
Commented on: 230406

Did with assault bike 251 cal and 6 miles

Comment URL copied!
Troy Bruun
April 6th, 2023 at 10:03 pm
Commented on: 230406

25min:


Alt. Row & Echo Bike for 5 rds

808m/1.21mile/745m/1.17mile/741m


GWU: 2x 10 Inchworms+Push-up/20 Good Morning/10 Rollover+Vup/:20 Hollow Hold


SPWU: Row Tech.


Cool Down: 30 Cat/Cows

:30 Banded Hamstring

Comment URL copied!
Lincoln Kerger
April 6th, 2023 at 9:31 pm
Commented on: 230406

Rx 4,087m - C2, drag 5

(Kept going after the last 10 second push to finish the whole 25 minute period with 4307m)


Did not do this on 211003 due to back injury and no data from 191201, so this will be new PR.

(edited)
Comment URL copied!
Coastie Nick
April 7th, 2023 at 10:24 pm

Nice work

Comment URL copied!
Sam K
April 6th, 2023 at 9:29 pm
Commented on: 230406

Rx

921m/101cal

882/104

876/92.8

909/97.7

892/101

Total: 4,480m/496.5cal

My glutes were locking up bad in the middle rounds


Son(15)

Intermediate (4 rounds)

816/45.3

831/47.3

827/48.3

831/48.6

Total: 3,305m/179.9cal


As you can see, the math is not consistent on this rower 🤷‍♂️

Comment URL copied!
Lincoln Kerger
April 6th, 2023 at 9:35 pm

Great push!

Comment URL copied!
Sam K
April 6th, 2023 at 9:29 pm
Commented on: 230406

Rx

921m/101cal

882/104

876/92.8

909/97.7

892/101

Total: 4,480m/496.5cal

My glutes were locking up bad in the middle rounds


Son(15)

Intermediate (4 rounds)

816/45.3

831/47.3

827/48.3

831/48.6

Total: 3,305m/179.9cal


As you can see, the math is not consistent on this rower 🤷‍♂️

Comment URL copied!
Sam Posthuma
April 6th, 2023 at 8:50 pm
Commented on: 230406

Subbed for Bike Erg

8695m

Comment URL copied!
Raul Tuset
April 6th, 2023 at 7:53 pm
Commented on: 230406

I just signed up.


What do you do if you're working with a garage gym and you do not have a rowing machine?


I have a pull-up bar, squat rack, bench, Olympic barbell with plates, plyo-boxes, jump rope, and dip bar. Oh, almost forgot the dumbbells, kettlebells, and resistance bands.

Comment URL copied!
Sam K
April 6th, 2023 at 9:31 pm

Sprint for same time duration, record total distance

Comment URL copied!
Lincoln Kerger
April 6th, 2023 at 9:35 pm

Or do max burpees for the same time durations and record total number like Steven Thunander suggested. Lee Robinson also did KB swings.

Comment URL copied!
Jim Rix
April 6th, 2023 at 7:52 pm
Commented on: 230406

3666m and 182 cals.

Anyone else having thei comments disappear after posting?

Comment URL copied!
Sam K
April 6th, 2023 at 8:49 pm

I found if you don't refresh right before posting they do

(edited)
Comment URL copied!
Ryan Wilson
April 6th, 2023 at 7:41 pm
Commented on: 230406

4027


that sucked. Tried for 800 each round. I think i got 900 first round and then got 700 for the next 2 rounds but 900 meters for the last 2 rounds


that was after my first round glitched and i had to start over to

(edited)
Comment URL copied!
Josh O
April 6th, 2023 at 7:14 pm
Commented on: 230406

Subbed for echo bike. Didn’t get last set in. 4.44 miles

Comment URL copied!
Steve Day
April 6th, 2023 at 7:10 pm
Commented on: 230406

not feeling the best today so did some work on the rower at lower intensity


did 2 rounds of 800 meters

2 rounds of the workout structure - hit over 800 meters each time

rested between rounds

Comment URL copied!
Guillaume Jarlier
April 6th, 2023 at 6:14 pm
Commented on: 230406

RX


3174m with gym row machine

Resistance 7 and 5


207 kcal

Comment URL copied!
Jon Wilson
April 6th, 2023 at 6:01 pm
Commented on: 230406

3813

Comment URL copied!
Christian Simpson
April 6th, 2023 at 6:00 pm
Commented on: 230406

Today: 3763m

10/3/21: 3863m

12/1/19: 4024m

(edited)
Comment URL copied!
Nicola Debiti
April 6th, 2023 at 5:48 pm
Commented on: 230406

Rx

3758 meters

247 cal

Comment URL copied!
Brian Hines
April 6th, 2023 at 5:32 pm
Commented on: 230406

RX

3,340 m

169 cal

Comment URL copied!
Jonathan Elmore
April 6th, 2023 at 3:52 pm
Commented on: 230406

4397

Last 4234

Comment URL copied!
Lincoln Kerger
April 6th, 2023 at 9:36 pm

Awesome job!

Comment URL copied!
Brian Chavis
April 6th, 2023 at 3:40 pm
Commented on: 230406

Rx'd - 4032 meters

Comment URL copied!
Stacey Thompkins
April 6th, 2023 at 3:35 pm
Commented on: 230406

M/48/6'2"/185#


Rx'd

837/837/827/831/832 = 4164

Compare to was...

Rx'd

3865 with nasal breathing only...compare to with regular breathing was 4104 so not to far off

Comment URL copied!
Jonathan Elmore
April 6th, 2023 at 3:53 pm

Nice work

Comment URL copied!
Lincoln Kerger
April 6th, 2023 at 9:37 pm

Nicely done!

Comment URL copied!
Lee Robinson
April 6th, 2023 at 3:32 pm
Commented on: 230406

No rower so subbed KB swings

Comment URL copied!
Kyle Smock
April 6th, 2023 at 2:36 pm
Commented on: 230406

M/48/5'8/#215


Rx_3721 m

Comment URL copied!
Emil Berg Eckerrot
April 6th, 2023 at 2:07 pm
Commented on: 230406

3451 meter

Comment URL copied!
Michael Arko
April 6th, 2023 at 1:51 pm
Commented on: 230406

Rx 3,739m


C2 "Just Row" running continuously, total ops time = 14:33 (+16.4% over Rx). Trimming 16% converts to 3,212m. What's the rule?


2021: subbed burpees 192 reps

2019: elliptical trainer 155 calories

Comment URL copied!
Charles Meyers
April 6th, 2023 at 1:33 pm
Commented on: 230406

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.

3242 meters

Comment URL copied!
Chris Galloway
April 6th, 2023 at 1:10 pm
Commented on: 230406

25 minute, 5 rounds option: 4,084


The monitor shut off after the first 30/30. I remember seeing 546 around that time. I completed the workout and guesstimated the missing data. M/6’2”/235. Burned 267 calories

(edited)
Comment URL copied!
Seth Reed
April 6th, 2023 at 1:01 pm
Commented on: 230406

3086 m (rx)

Comment URL copied!
Richard Burke
April 6th, 2023 at 12:38 pm
Commented on: 230406

As RX'd 4996.

1st post in over a decade

Getting back at it after several injuries including knee replacement

Comment URL copied!
Jonathan Elmore
April 6th, 2023 at 3:53 pm

Nice Job! Welcome back

Comment URL copied!
Lincoln Kerger
April 6th, 2023 at 9:38 pm

Welcome back and with an awesome effort to boot!

Comment URL copied!
Steven Thunander
April 6th, 2023 at 12:38 pm
Commented on: 230406

Globo wod: If a rower isn't available sub either a treadmill or bike of some sort and go max distance in the listed times. Note machine used and distances. If no machine is available sub max burpees in the listed times.

Comment URL copied!
Emilio Estevez
April 6th, 2023 at 12:37 pm
Commented on: 230406

3,462m

Comment URL copied!
Honoré Boone
April 6th, 2023 at 12:19 pm
Commented on: 230406

4095m Rx

Comment URL copied!
Steve English
April 6th, 2023 at 10:39 am
Commented on: 230406

3263M. 53yoM, 5’i8”, 160#

Comment URL copied!
Luis Oliveira
April 6th, 2023 at 10:28 am
Commented on: 230406

3910 m

Comment URL copied!
Eric Danilchuk
April 6th, 2023 at 10:20 am
Commented on: 230406

4313

Comment URL copied!
Lincoln Kerger
April 6th, 2023 at 9:38 pm

Great job!

Comment URL copied!
James Gentile
April 6th, 2023 at 10:04 am
Commented on: 230406

3823m


2021: 3696m


Comment URL copied!
Geraint Blackwood
April 6th, 2023 at 9:46 am
Commented on: 230406

Great little workout

25 Min

3713 Meters

(edited)
Comment URL copied!
Raffaele Guarro
April 6th, 2023 at 7:08 am
Commented on: 230406

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Post total distance rowed 3509 m rx

Comment URL copied!
Douglas London
April 6th, 2023 at 5:42 am
Commented on: 230406

3 695 metres Rx

(edited)
Comment URL copied!
Chris Sinagoga
April 6th, 2023 at 2:41 am
Commented on: 230406

Champions Club Scaling Notes


RANT

Nothing to rant about.


WORKOUT THEMES

Monostructural, single modality. High output followed by decent rest. Basically ends up being a 1:1.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


COORDINATION SCALE

AMRAP in 20 minutes of:

Row 250 meters

[pick one movement to practice]


STAMINA SCALE

25 rounds of:

Row for 30 seconds, rest for 30 seconds


SPEED SCALE

Put 25 minutes on a clock and pick a distance to sprint, then walk back.


MY STUFF

I took a field trip to a more elevated part of Madison Heights. MI.


GENERAL FEAR LEVEL: 8

Comment URL copied!
Curtis Warren
April 6th, 2023 at 2:33 am
Commented on: 230406

Did this on the assault bike, got 229 calories - good one!

Comment URL copied!