Dave wood 1

Movements Monostructural Row

Overview & Demo

Using an indoor rower, with your butt on the seat, your feet in the straps, and your hands grasping the handle, pull your arms and extend your knees until your legs are fully locked out and the handle is touching your chest. The knees should extend before the arms begin to bend for optimum power. Return the handle to the starting position by extended the arms beyond the knees, then finally bending the knees. Cover a designated distance or perform for a specific amount of time.


Concept2 3
BLACK Concept 2 Model D Rower
BLACK Model D Rower. Includes PM3 Performance Monitor. Flywheel design minimizes noise, maximizes smooth feel of rowing on the water. Easy spiral damper controls feel of each pull. - RogueFitness.com

Totals (19 posts)

Reps 90
Distance (km)22
Time (min)35

Min Times (In Minutes)

100 m 00:18
500 m 01:29
1100 m 03:59
5000 m 19:22

Recent Posts

  • 500 m from FT: Back Squats, Rows, Back Squats, 3 and more on May 11, 2016
  • 500 m 4 times from 4 RFT: 400 m and Rows on May 03, 2016
  • 500 m 4 times from 4 RFT: Rows and Overhead Squats on Apr 25, 2016
  • 250 m from AMRAP 6 mins w/ Buy-in: Rows, Deadlifts and Handstand Push Up (Max Reps)s on Apr 18, 2016
  • 250 m from AMRAP 5 mins w/ Buy-in: Rows, Deadlifts and Ring Push Up (Max Rep)s on Apr 18, 2016
  • 250 m from AMRAP 4 mins w/ Buy-in: Rows, Deadlifts and Max Rep Push Ups on Apr 18, 2016
  • 1390 m from AMReps 5 mins: Rows on Apr 01, 2016
  • 500 m 3 times from 3 RFT: Rows, Hang Power Cleans and Double Unders on Dec 29, 2015
  • 1000 m from FT: Rows, Deadlifts and Pull-ups on Nov 02, 2015
  • 500 m in 1 min 35 secs from Row : 4x 500 m at 110%, rest 2 mins on Oct 07, 2015
  • 15 reps 3 times from 3 RFT: Rows and Bench Press on Sep 28, 2015
  • 45 reps from 21-15-9: Rows and Bench Press on Sep 28, 2015
  • 1100 m in 3 mins 59 secs from Row 1100 m at 80% on Sep 11, 2015
  • 100 m in 18.6 secs from Row : 5x 100 m at 95%, rest 15 secs on Sep 01, 2015
  • 500 m in 1 min 29 secs from Row 500 m at 110% on Aug 18, 2015
  • 500 m in 1 min 29 secs from Row 500 m TT on Aug 18, 2015
  • 500 m 3 times from 3x RFT: Rows, AbMat Sit-ups and Push-ups on Aug 17, 2015
  • 5 km in 19 mins 22 secs from Row 5 km TT on Aug 12, 2015
  • 938 m from "Tabata" - Row : 8 x 20 secs / 10 secs on Jun 30, 2015

CrossFit Journal Articles

  • Ergometer Scores and Hall of Fame Workouts
    Rowing ergometer times are dominated by heavier athletes. Check out the Concept II rankings for lightweight and heavyweights at every distance. Ergometer rowing is a heavyweight’s game!
  • Rowing Technique
    What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance.
  • Row Fast: How to Prepare for an Erg Test
    I will be participating in this year’s C.R.A.S.H.-B (Charles River All-Star Has-Beens, named by and for its founders in 1980) international world indoor rowing championships at the end of February in the 55-to-59 age group. At 55, I regard being on the
  • Indoor Rowing: Damper Settings and Intensity
    People often ask us at Concept2 what the damper on our rower does and where to set it for the best workout. The damper setting is important, but it does not determine how much actual work you are doing when you row.
  • Why Indoor Rowing? A Quick List
    I am often asked, "What makes the indoor rower any better than other forms of equipment for metcon [metabolic conditioning] training?"
  • Use Your Feet for Stronger Rowing
    Compared to the complexities of rowing a boat on the water, indoor rowing presents few technical challenges. There are no balance issues to contend with on the erg.
  • Smoother Rowing for More Power
    In rowing, the "catch" is the transition between the recovery and the start of the drive. If you were rowing on the water, this is when you would place your blade in the water.
  • What is an Erg?
    You may have noticed that the Concept2 indoor rower is often referred to as an "erg," and if you've listened to any on-water rowers talk about it, they probably call our machine "the erg" all the time.
  • Learning How to Row With an Olympian: Part 2
    Join Rory McKernan of CrossFit HQ Media as he receives some rowing tips from Rowing Seminar trainer Erin Cafaro, who won an Olympic gold medal in Beijing in the women’s eights event. Cafaro coaches McKernan through a rowing session on a Concept2.
  • Rowing a Sub-7 2k - Without Rowing?
    EC Synkowski is a CrossFitter. She's also a trainer, and part of the traveling Level 1 certification team. She was built to row (according to those in the field), though she has no formal training and only moderate interest.

CrossFit Endurance

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Running is a skill and the CrossFit Endurance crew has perfected teaching it. Learn about biomechanics, the science of running, nutrition, injury prevention and programming implementation. Check out the Running Drills series with Brian MacKenzie via The CrossFit Journal: Part 1, Part 2, Part 3, Part 4, Part 5 and Part 6