5 rounds of:

1 min row (count calories)
1 min clean and jerk 65/95 (count reps)
1 min box jumps (count reps)
1 min KB swings 35/53 (count reps)
1 min DB press jacks 15/20 ea. (count reps)

Rest 1 min between each round.  

The clock does NOT stop between exercises. 

Count total reps - add to total calories (from rowers) and post total to comments.   

Adapted from a CrossFit.com workout.


A little sore this week?  We are too.  So we asked Curtis Jolley P.T. MOMT of Performance West Physcial Therapy for some stretches to keep us on the healthier side.  Maybe even to decrease some of our pain.  He gave us THESE.  We are lucky to be surrounded by such amazing experts. Thanks for your help Curtis.  Yours too, Lil Kate.


Still feeling those hip flexors from Monday's sprints?  Curtis says to try this.  2-3 bouts of gentle stretching for 20-30 seconds per leg ought to be enough.