22 September 2014

Every single class this evening left out multiple wallballs, plates, water bottles, lacrosse balls, etc. Please make sure you take 2 minutes before you leave and put away ALL equipment that you have used unless specified by a coach. Otherwise we will make every single class take out and put away everything (racks, rowers, etc.).

Today’s WOD


Interval Row (300/100/100)

2-3 rounds NFT (pre or post row)
10x Banded good Morning
10x Tuck Jumps
10x Samson Lunges
10x Dowel Dislocates
10x Perfect Dowel OHS



Practice proper eccentric loading in order to just ‘touch’ the ground and move right into next clean. Make sure the a$$ goes back!
Build weight throughout EMOM to max triple, or stop at challenging weight and practice tech.

Power Clean x3 EMOMx10
5 min tech and Warmup

10 minute EMOM
3x Touch’n Go Power Cleans



DL + Gob + RD
14 min AMRAP
Deadlift (185/135)
Squat Box Jump (24/20)
Abmat Situp

Pick a pace and keep moving.
Squat box jump = hip crease below the knee and generate force out of the hole, don’t stand up then jump – one fluid movement.


Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

Raincity Events
Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo