EMOM Deads and Ball Slams/MU work/Happy BDay Allen

Body-Tech_13 Friday May 16, 2014

!!!Happy Birthday Allen!!!

Trodo Games at CrossFit Illuminae in Niles tomorrow, Saturday May 17.  CFB is proud to have 4 teams participating.  Please come up and cheer your CFB friends.  First Heat is at 11am.

For athletes looking to car pool, let's meet at CFB at 8:15 as check in is at 9:30.  We will leave CFB promptly at 8:30.  Be sure to pack change of shirts, snacks, and lots of water.  Following the event we will head back here and clean up to join Ashley for her fundraiser for MS, Team Chrissy bowling party at Tinley Park Lanes,  7601 183rd St, Tinley Park, IL 60477.

WOD EMOM 12 5 Deadlifts 225/155/95 7 Ball Slams 40/30/20

Skill/Strength: MU 3 rounds x 10 reps

Dips Matador or Rings 3 rounds x 10 reps

Warm Up: DROM 3 min DUS Bear Walks on Turf Jumping Squats Snatch Grip Press GHD Hip Extensions Then Band Mobility

5:00 Mercedes 125-30/12 Rounds Chris M Rx+ 315-40/12 Rounds Melissa C 85-20/12 Rounds Ryan Rx 12 Rounds Dan C 205-30/12 Rounds Lisa Rx 12

6:00 Katie Rx 12 Rounds Erik Rx 7 Rounds Thea Rx 12 Rounds + Abmat SU ITTR each round Victor 105-30 12 Rounds Vin 185-40/12 Rounds

7:00 Erin 105-25/6 Rounds Meghan 115-25/12 Rounds

9:00 Bill 155-30/12 Rounds Curtis Rx 8 Rounds Matt C Rx 12 Rounds Tricia 95-30/8 Rounds

10:00 James 155-30/12 Rounds Jessie 165-25/ 12 Rounds Jon V 145-30/12 Rounds Roz Rx 12 Rounds Dan S 185-30/12 Rounds Metz 100-30/12 Rounds Cronin 185-30/12 Rounds + First Ring Muscle Up!!!!! John W Rx 12 Rounds Layne 95-20/ 12 Rounds Caitlin 75-20/12 Rounds Mike V 165-30/12 Rounds Tracy 105-30/12 Rounds Amy 105-25/11 Rounds Dave Rx 12 Rounds Allen 115-25/12 Rounds

4:00 Jail 145/30/12 Lindsey 105/30/12 Kelly 115/25/7 Juliette 105/20/12 Chris E. 205/30/12 Matt G. 225/30/12 Joe  Rx 8 Bettle Rx 12 Carlos  185/40/12 Matt B. Rx 10 Phil  205/25/12 Jack  Mod. 12

5:00 Dennis Rx 10 Drake 135/30/12 Mo Rx 7 David 165/30/12

6:00 Julie 125/14# med ball cleans/7 Christine Rx 12 Dave May  Rx+315#/7 Terri  145/30/9+3 Milo 165/40/12

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