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20141208 MONDAY

07 December 2014

HUGE CONGRATS to ALL our teams and #RAthletes that competed today at the Canadian Affiliate League! You can checkout the final scoreboard here: http://bit.ly/calfall2014

Also remember that the ‘Ice Breaker Challenge’ aka North Vancouver competition registration goes live on Wednesday! This is a 2 day competition with olympic weightlifting only (3 attempts at Snatch and CJ) on Saturday and a classic CrossFit competition on Sunday. Details will be posted to the blogs competition page tomorrow: raincityathletics.ca/comp

Today’s WOD

WARMUP

Front Squat Prep
Run/Row/Skip
2-3 Rounds
10x Dislocates
10x OHS
10x Goblet Squats
20-30s Banded OH or Rack Stretch
Barbell smash lats during QOD + Ankle MOB

 

STRENGTH

Build to Max double Front Squat with a FULL STOP at the bottom of the squat (mod: no stop)

 

WOD

CAL Fall 2014 Finals WOD (pt 2)
Mini Midline March:
Rx*:
2 Rounds for Time:
20x Handstand Pushups
30x Medball Abmat Situps
20x Alt OH Lunge
30x Toe to Bar

Scaled*:
2 Rounds for Time:
20x Wallballs (heavy)
30x Medball Abmat Situps
20x Alt OH Lunge
30x V-Sits

 

 

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.”

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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