Happy Birthday Laura K!

Happy Birthday Laura K! WOD for 121030: Laura's Birthday WOD

15 minutes to establish a 1RM Split Jerk. -then- 17 Minute Time Cap 4 rounds for total  time: 25 Jumping Squats 65#/45# 25 Push Press 65#/45# 15 Pullups

Level 1: review: rope climb  Skills: rope lowers, KB swing
WOD:
400m run, 20 swing/4 rope lower, 15 swing/4 rope lower, 10 swing/4 rope lower, 400m run

 End of WLC Party Our End of WLC Party will be held Saturday November 17th at Fogo de Chao. It's a Brazilian churrascaria, which means a Brazilian BBQ pigout. It's also awesome for vegans and vegetarians - they have the most amazing selection of side dishes, roasted and grilled vegetables, and salads ever. No one will be disappointed.  We'll be giving out all the prizes from the contest, taking lots of great pictures, and generally getting down. The theme for the evening is Dress to Kill.  Dress it up, show off all the hard work you have done. Don't miss it. Paleo Pumpkin Chili from whatigather.com.  This is an easy, crockpot recipe. Serves: 6-8 Prep Time: 15 Minutes Cook Time: 7 Hours Total Time: 7 Hours, 15 Minutes

Ingredients 1 lb ground beef 1 yellow onion, diced 1 bell pepper (any color), diced 2 cloves garlic, minced 1, 14.5 oz can diced, fire-roasted tomatoes 2, 4 oz cans diced green chiles 1, 15 oz can pumpkin 1 cup chicken or beef stock 1 tbsp cinnamon 1 tsp chili powder Salt and pepper to taste

Directions Set your slow cooker to the low setting. Add all ingredients to slow cooker and stir well. Cook on low for 7 hours, until meat is cooked through.

Mobility WOD Episode 58:

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