20141127 THURS

A huge happy birthday to the man, the legend, Mr Jimmy ‘he’s a daddy now that’s why you haven’t seen him in a while’ Dubs! If you see him, be careful not to yell or hi 5 him too hard as he hasn’t had much sleep lately due to the latest (adorable) addition to the family! But you should still wish him a happy birthday 🙂

Today’s WOD


250m Row (warmup)
dynamic Stretch + posterior chain Mob

500m row for time



10 minutes
Build to %85-100 1RM Clean in a deadlift (not clean deadlift, regular deadlift)
E30S Alternating x10 minutes
1) 3x Deadlifts (focus on speed & control)
2) 5x Burpees Over the Bar


WOD (20)

Death By KB + BJ
Death By:
Kettlebell Swing (24/16)
Box Jump (30″/24″)



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