"AMRAP 15 Minutes"(10.10.2011)

Big Chris working his mobility before the workout... Work those Supple Joints!

*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm(Work those Skills and Drills)*

I. CrossFit Providence/CrossFit Craic/Vagabond CrossFit Turkey Throwdown:
The Turkey Throwdown is all set and ready to go at CrossFit Providence on Saturday, November 19th, 2011. This friendly competition is for all Leveled CrossFitters, no matter your experience, and where your physical capabilities are at this time. This is a friendly get together amongst CrossFit Gyms, where the main goal is to have fun, and meet other CrossFitters from other gyms.. I encourage all Vagabond CrossFit Members to sign up for this event, and represent our gym with a strong showing. Please, sign up, and you willnot regret it. Remember, there are scaled divisions for everyone to take part in, and just look at it as any workout that you attend at Vagabond CrossFit. I have attached the sign up link to the Events Page, and below I have attached the link to sign up for the event online as well. You must be registered by November 16th, 2011 to take part in this event.

Turkey Throwdown!

*Click on Link HERE to sign up for the Turkey Throwdown*

II. Dynamic Specific Warm-Up:
3 Rounds of:
All @ 20 Meters
High Knees
Butt Kicks
Carioca
III. Dynamic Mobility Warm-Up:
1 Way Shoulder Stretch
Shoulder Partner Stretch
Foam Roll: Thor. Extension w/ Kettlebell
IV. Conditioning Workout of the Day:
“AMRAP 15 Minutes” of:
7 Hand Release PusH-Ups
10 Deadlifts
15 Wall Balls
20 Double Unders
*Level 1*
AMRAP 15 Minutes of:
7 Banded Push-Ups
10 Deadlifts @ 135/95
15 Wall Balls
50 Single Unders
*Level 2*
AMRAP 15 Minutes of:
7 Push-Ups
10 Deadlifts @ 155/110 lbs
15 Wall Balls
20 Double Under Attempts
*Level 3*
7 Hand Release Push-Ups
10 Deadlift @ 185/135
15 Wall Balls
20 Double Unders
*Advanced*
5 Handstand Push-Ups
10 Deadlifts @ 225/155
15 Wall Balls
20 Double Unders
Post Number of Rounds Completed to Comments.