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Last Week's Locker WOD scores
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The next week's "Locker WOD" is
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I know we are all getting back into the groove of school, schedules, juggling schedules, sports.....etc. I wanted to share a couple of my crockpot go-to's. Some of them I have shared with you, but for those of you have not seen them....here they are and I hope you enjoy them as much as I do. Nothing fancy here....simple and nourishing.
Whole chicken Layer carrots, celery and onion on bottom of crockpot. I combine them all at night, and dump in the morning. Top with whole thawed chicken Season with favorite seasonings. I use salt and pepper and that is it. Turn on low when you leave in the AM and cook for 8-10 hours. Come home, dinner served. ************************************************* Salsa chicken 4 boneless chicken breast 1 cup salsa 1/2 cup water 1 small can tomato sauce 1 pkg taco seasoning 1 chopped onion green chilies (opt) Combine everything but chicken. Pour mixture over chicken. Turn crockpot on low. Cook low 8 hours. When done, shred and use for tacos, taco salad, breakfast....etc. Add toppings of your choice. ************************************** Roast Layer with red potatoes cut in half. Onion, celery and carrots. Top with roast of choice. Season with what you like. Again......see a trend.....turn on low....walk away. Hope these will help become a go to meal and reason not to hit that drive-thru on the way home. You are worth the 10 minutes it takes to throw these together. Enjoy, HS
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 Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
Riley For time: Run 1.5 miles 150 Burpees Run 1.5 miles If you've got a weight vest or body armor, wear it. Recovery Row 500 Meters then: 5 Rounds of 10 Kettle Bell Swings 10 Box Jumps Warmup
3 Rounds 10 Lunge 6 Knee to Elbow 4 Rounds 20 Backward lunge steps @ 45% back squat 15 Clean grip high pull 10 Evil wheels Recovery 2 Rounds 30 Sit ups 30 Flutter Kicks 30 Lying Leg Levers A Short Article on Simple Things We All Can Do: COMMON HEALTH PROBLEMS THAT IMPROVE WITH SURPRISINGLY LITTLE WEIGHT LOSS Warmup 2 Rounds 8 Band shoulder Press 10 Air Squats 12 Band Face Pulls Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Pushup 10 Pistol, alternating 15 Pullups Recovery 4x 400 Meter Run with 2:00 Rest Between You can donate here! From Shane Weinreis: Mission: Tropical Storm Harvey 2017 USWRDT Headed to Tropical Storm Harvery.....hundreds of people still needing rescue. USWRDT will be bringing equipment to help with water rescues. Please help us so that we may help them. We are traveling from Billings, MT to Texas; please help us get to Texas and back home safely. Funds are desperately needed to cover fuel, vehicles, equipment, lodging, and supplies for the team and the victims. USWRDT is a volunteer 501(c)3 organization, all contributions are tax deductable. Learn more about USWRDT at www.waterrescue.org THANK YOU, we are very grateful for your support! Shane Weinreis President / Dive Officer USWRDT P.O. Box 50626 Billings, MT 59105  Warmup
200m Run 25 Kettlebell Swing 200mRun Alpine 6 Rounds 90 seconds max calorie Row 3 minute rest Recovery 50-10 Rope Jumps (single or double) 10-50 Sit ups Warmup
10 Hollow Rock 100ft Butt-kickers 10 Hollow Rock 4 Rounds 12 Wood Choppers @ 25% snatch (each side) 25 Knee to Elbow 4 Ladder One leg in one leg out lateral hop Recovery 5 Rounds 5 Deadlift 10 Burpees 15 Sit ups 8/27
4 Rounds 12 Wood Choppers @ 25% snatch (each side) 25 Knee to Elbow 4 Ladder One leg in one leg out lateral hop 8/28 Alpine 6 Rounds 90 seconds max calorie Row 3 minute rest 8/29 CrossFit WOD: Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Pushup 10 Pistol, alternating 15 Pullups 8/30 5 Rounds 20 backward lunge steps @ 45% back squat 15 clean grip high pull 10 evil wheels 8/31 Riley For time: Run 1.5 miles 150 Burpees Run 1.5 miles If you've got a weight vest or body armor, wear it. 9/1 Total Reduction 5 Snatch @ 55% every minute on the minute in the remaining time each minute perform Front Squat @ 55% of max continue until you reach a cumulative total of 50 reps 9/2 15 - 12 - 9 Tire Flips 9 - 6 - 3 Push Press @ 75% of max  Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
"Luce" Wearing a 20 pound vest, three rounds for time of: 1K Run 10 Muscle Up 100 Air Squats Recovery Row 500 then: 3 Rounds 15 Kettle Bell Swings 15 Wall Balls Warmup
2 Rounds 30 PVC Pass-throughs 15Air Squats 20 Band Scapular Retractions 1 Rep Max Find Your Max Overhead Squat at least 7 reps must be over 90% then max ski jumpers in 2 minutes Recovery Row 500 Meters Run/Walk one Mile Row 500 Meters |