01 October 2014

Remember, if you were unable to do your 1RM back squat and paleo test during Wednesday’s class, you can make it up today. Please note though you will be ‘secondary’ in the class, so plan to share racks and understand that the regular class participants will get coaching priority (except when you need a spot for the 1RM attempt). Best bet is to coordinate with someone so you have a partner to squat/WOD with. OR come in Friday during open gym to make it up.

Follow the same timeline as the class, you’ve got 15 minutes to warm-up and 20 minutes to squat (while they tech out OHS you can continue to squat), and you should be able to WOD at the same time.

Yesterdays/Paleo test WOD: http://raincityathletics.ca/20141001-paleoctober-testing/

Today’s WOD


Strict Press Prep
10x OHS
10x Dislocate
10x Wall Angel
10x YTW
3x Arm Bar

Lunges + Hips (for snatch) during QOD



3 -5 sets warmup, work to a 1RM Strict Press

Strict Press
From the rack, knees remain locked out
1 x 1 : 100%


WOD (20)

5 – 10 min to build weight and tech OHS (from floor)

5 ROUNDS for time (12 min CAP)

7 Overhead Squats (135/95)
14 Over the bar Burpees



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