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604 Team Qualifier Events

10 April 2015

Friday Night Throwdown

This event is to *help* determine who the athletes will be representing Raincity Athletics at the 604 Van City throwdown, you can checkout all the details of the event here: raincityathletics.ca/events

Athletes should come in and begin warming up around 7:30, we hope to start the first event with the women around 8:00PM!

This will be a loosely structured throwdown. Think of it more like 3 open WODs going down… back to back. Alternating between the Women, then the Men. Judges/rep counters would be greatly appreciated!

First heat will be all of the girls, they may share bars or use their own. Then the boys will do the same.
The following heats will be determined by ranking in event 1. The lower ranked athletes will go first, and higher ranked athletes second (if multiple heats are needed)

Come out and watch some of your top RAthletes SWEAT! Bring a drink.. yell, scream, cheer, cry… or just drink and laugh at others (and your coaches) misery.

Event 1: Barbell

Athletes will be given 20 minutes to determine a maximum weight in the following complex:

3x Deadlift  
2x Hang Clean
1x Full Clean
1x Jerk 

Event 2: Sweat

4 Rounds for time (20min cap):
30x Wall Balls (20/14)
15x Burpee Box Jumps (24/20)
50x Double Unders  

Event 3: CrossFit

For time:

20/15x Calorie Row 
15x Snatch (95/65) 
15x Pullups
20/15x Calorie Row 
10x Snatch (135/95) 
10x Chest To Bar Pullups
20/15x Calorie Row 
5x Snatch (155/105) 
5x Bar MU 
*If an athlete cannot complete a bar MU Rx tiebreak will be time to finish 5th Snatch @155/105.

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