20141016 THURS

Make sure you check the blog post about everything that’s going on this weekend here: http://raincityathletics.ca/events-schedule-this-weekend-oct-18-19/

Also make sure you comment in the FB group (or e-mail Thor) if you’re interested in grabbing a ‘special edition’ green Raincity hoody.

Today’s WOD


2-3 Rounds NFT
5-10x Pushups
10x Banded Dislocate
10x Banded OHS
10x Perfect KB Swing
20-30s Handstand HoldBanded OH Stretch during QOD



5 min tech + barbell warmup
10 min to build to max
Form > Weight

1x Clean 1x Push Press 2x Push Jerk


WOD (20)

Run heats every 2 minutes.
3 Rounds for total working time:50/30/10 Double unders (scale as needed) (~1 min cap on DU)
20 Ring Dips
10 Toe To Bar
Rest 2 minutes


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