Carolina Crossfit Runs PT for Bravo Company at Ft Jackson!

“For the LORD is our judge, the LORD is our lawgiver, the LORD is our king; it is he who will save us.”- Isaiah 33:22

This morning at Ft Jackson, Bravo Company working on “Angie”!  

Friday 080807

“Karen”

For time:
150 Wallball shots, 20 pound ball

Oly WOD 

• Snatch - 60% x 1 x 3
• Clean & jerk - 60% x 1 x 3
• Light ab work of choice

Orange Chicken Stir fry   

This recipe calls for quite a few carrots, which are not ideal on the Zone. I cut the portion size of carrots I added down some, but you could cut it more if needed.
Orange sauce: 1/2 cup cornstarch, 1 cup orange juice, 1/2 cup soy sauce, 1/2 cup rice vinegar, 2 TB honey, 4 cloves garlic minced, 1 1/2 tsp red pepper flakes, salt. Whisk all ingredients together and set aside.
Stir Fry: 2 cup sliced carrots, 2 cups broccoli, 2 cups snow peas, 6 oz diced chicken. Cook chicken over medium heat and set aside. Cook veggies and 1/4 cup water for about 4 minutes. Add chicken back into mixture and cook another 2-3 minutes. Add orange sauce and cook until it has thickened.
Orange Chicken Stir Fry- Two 3 block servings
3 oz chicken (3 blocks protein)
1 cup carrots (2 blocks carbs)
1 cup broccoli ( 1/2 block carbs)
1 cup snow peas (1/2 block carbs)
9 cashews- (3 blocks fat)