20140110 SATURDAY

09 January 2015

Remember there are RAthletes competing this weekend at the Ice Breaker challenge in North Vancouver! The Saturday Olympic Lifting schedule is here: http://westcoasttriplecrown.com/2015/01/icebreaker-saturday-schedule/

Today’s WOD


Same drills as last week, but this time with the Clean.
Goal is medium weight and perfect position. Pause at the top of each position.
1st Pull (to above knee)
1 + 2nd Pull (to hip with proper transition over knee)
1 + high pull (Pause at knee, then pull aggressively to hip)
Power Clean (from floor)LIFTING
Build to Max:
Clean (any style) with 4 second 1st pull (no pause)



Teams of 2, 1 person works at a time:
25min AMRAP for total reps:20x OH 1arm Kettlebell Lunge (10 / leg)
30x Box Jumps (24/20)
40x KB Swing
50x Wallballs
40x KB Swings
30x Box Jumps (24/20)
20x OH Kb Lunge


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