The Count

10 min row to warm up - 2505M @2:01.8 pace

Then:
6000m row completed in 500m continuous blocks.  Pacing is done by strokes per minute (s/m). Start @ 18s/m for 1st 500m. Then increase pace by 2s/m every 500m to 28s/m, then go back down to 18s/m. Last 500 is done @ 20s/m. Pace stays between 2:00 and 1:50.
 0-500m @ 18s/m
500m-1000m @ 20s/m
1000m-1500m @ 22s/m
1500m-2000m @ 24s/m
2000m-2500m @ 26s/m
2500m-3000m @ 28s/m
3000m-3500m @ 26s/m
3500m-4000m @ 24s/m
4000m-4500m @ 22s/m
4500m-5000m @ 20s/m
5000m-5500m @ 18s/m
5500m-6000m @ 20s/m

Cool down row

Rowing at Flagship

1k  Warm Up

5k Row - Every 1000m change your pace - 2:02, 2:00, 1:58, 1:56, 1:54

Post 5k Recoovery-2k Total meters - 8102

Mix Rowing at Flaghip Crossfit

1. Warm up 1218
2. Steady–State With Power Bursts: Row 10,000 meters at the pace you found in the workout above. Drop in 10 or 20 hard strokes every 500 or 1000 meters. Aim to drop 10 seconds or more off your split every time you do the power strokes, but always return to your base, steady-state pace. 2000 7:35 1:53
3. Rolling Intervals: Row repeating cycles of 3 minutes at 22 strokes per minute, 2 mins at 25, 1 min at 28. Paddle in between if you need a break, or challenge yourself and keep on row-ling. 1434
4. Rolling Intervals: Row repeating cycles of 3 minutes at 24 strokes per minute, 2 mins at 28 1 min at 30 1513
5. Recovery row 2k
6. 100 meters hard, 100 meters easy for 1000m. Paddle for 1-2 minutes and repeated 1416 and 1000
7. Recovery is 1028
8. Total 11,609

Salad Bowl & Death by 20m Row plus plain rowing

Salad Bowl: Mix it up
 First 2k: Warm up
1k-2k: Steady-state, half pressure
3k-5k: Rolling 100s
5k-6k: Steady state
6k-7k: Hard 1000m
7k-8k: Recover
8k-9k: :30 on / :30 off. 26 spm on the work, 22 spm on the rest
9-10k: Cool down


10K
and

Death by rowing (20m)
With a running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled.

Round 14 plus 200m

3582M

Then plain rowing = 8025

Total- 21,896

Rowing Triplet

Row - 5k 

Row 1500m
21 Abmat Situps
15 Thrusters (95/65)
Row 1000m
18 Situps
12 Thrusters
Row 750m
15 Situps
9 Thrusters
Row 500m
12 Situps
6 Thrusters

20:40

Just Row

 Just Row - 5k Easy and then row some more     

Squats and Rowing Intervals

Warmup - Fish game 3 rounds

Squats, 4 sets of 10
Fish game between Rounds

10 x
1 min row max distance
rest 1 min

Squats 
135,185,205,235

Rowing
2,949m  Pace 1:41.7

This guy starts his photo stalking early

Even Super Heroes put their pants on one leg at a time