Row Conditioning 
4x 5:00 intervals, broken as follows
1:00 active recovery
1:00 @ r22 75%
1:00 @ r26 90%
1:00 @ r22 75%
1:00 @ r26 90%

Followed along with this DH workout from YouTube. You'll row for 20 minutes continuously, but each minute you'll shift your focus as described above. Held the r22 around 2:17-2:18 and the r26 at 2:06-2:07.

CrossFit 220908 

42-30-18 reps for time of:

Row calories

Dumbbell box step-ups 

Two 20-pound DBs, 18-inch box

Be smart about breaking up the step-ups, but don't allow yourself to be standing around too long. You should really only need to break the first set, otherwise push through and switch legs when you start to fatigue. Row was at a lower drag (hgh-80s) and kept the pace a bit slower to allow for bigger sets on the box. 

For Time: 
2,000 Meter Row
Every 2 mins, stop and do 12 abmat butterfly sit-ups

13:44

Workout starts on the rower. As written, this was 15 sit-ups each round, but I wanted to do butterfly and finish so I'd have at least a minute on the rower each round. Don't be afraid to push the row. 

Workout 22 - RowErg - Watt You Need 
Through some basic threshold training intervals we can answer for ourselves, the question "What should my average watts be for this interval?"
 
Warmup:
3 mins @ r22 light/moderate/hard
1 minute rest
3 mins @ r24 light/moderate/hard
1 minute rest
3 mins @ r26 light/moderate/hard
 
Work: 
3x 5:00 @ r28 with undefined rest periods (~3 minutes between rounds)

You'll gradually increase intensity from moderate to hard throughout the first interval. Note average watts (177 WATTS) as you will use this as a baseline for the next two rounds. Alternate between 10% below (160) and 5% above (186) your average watts each minute for the second interval. Hold the line when dropping down from upper to lower - don't let your rate or average watts fall off. 

CrossFit | 250329 
2500m row 
50 hand-release push-ups
2500m row

28:14.2 

Push the pace on the first row, knowing that the second will feel that much worse. Use your legs - push, don't pull! Stay smooth and methodical throughout the push-ups, doing your best to complete in six minutes or less. I need to improve my push-up stamina - try doing Tabata HRP once a week to build muscular endurance.  

CrossFit | 250326 
3 rounds for time of:
200m farmers carry @ 20-lb dumbbells
40 banded good mornings (red mini-band)
40-calorie row

The dumbbells were too light - I didn't have to set them down once during the workout. Paced the rower a bit too much the first couple of rounds - these should all be done closer to 5K pace.

Row Recovery 
20:00 with bursts
DF 100

Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.