20141104 TUESDAY

03 November 2014

Taranis Competitors, this will be your last day of doing the class WOD, you will have your own workout to do tomorrow. Don’t overdo it on volume, get up to something heavy (avoid failing) and call it a day. Focus on good movement on the WOD and don’t risk anything stupid.

Today’s WOD


5 min general warmup
5 min foam roll / lacrosse ball / floss

Focus on shoulders and hips


2min EMOM
Alternate stations every 2 min for 30 min (5 of each)
During the first few rounds, focus on warmup, during the last 2-3 rounds only perform 1 (maybe 2) heavy singles (or max sets with hardest band possible).
Try to escalate weight in turkish getups and challenge yourself for last 2 sets.

A) 1RM Weighted CTB Pullup
If you cannot do a strict CTB Pullup mod will be max reps with the hardest band possible of strict CTB – shouldn’t be more than 5 (use harder band if it is)

B) 1RM Weighted Ring Dip
If you cannot do 1 strict ring dip, mod will be max reps with the hardest band possible – should be less than 5 otherwise use harder band

C) 3x Turkish Getups / arm (build weight)

WOD (15)

250m row + 10x Wallballs + Rest

E3MOM x5
250/200m Row
10x Wallballs (20/14)
Rest Remainder

Record slowest round

ALTERNATE: Taranis Competitors OR optional (only to those who can do 50 du in 2 sets or less)

E3MOM x5
50x Double Unders
10x Wallballs



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