20141228 SUNDAY OLY & TEAM

27 December 2014

It will be a regular Sunday morning schedule (9:30 Oly & 11AM Team) but there will be NO afternoon Open gym. Also please make sure you check the schedule for Monday & Tuesday before New Years Eve Team WOD.


Today’s WOD


Full Snatch
(5-8) x3 @75%

Clean and Jerk
5 x 2 + 1 (>90%)

Clean Pull
5 x 3 (>95%)



Alternating complete rounds with a partner

3 Rounds (each) 2 Min per round
400/350m Row
Max Ring Dips in remaining Time

Then, 3 rounds (alternating):
400m Run
Max Pullups in remaining time



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