#abmat situps

[fightfitketo]

Cat On A Plane

06/25/2015 WOD

75 x ABMAT Situp 400M Run 50 x KB Swing (24/16kg) 400M Run 50 x Overhead Squat (75/55) 400M Run 50 x Sumo Deadlift High Pull (75/55) 400M Run 50 x Push Up 400M Run 75 x ABMAT Situp *30 MIN CAP*

this was probably the first time i felt life throwing up toward the end of a WOD. but i made it though!!!

[raincityathletics]

20141231 NYE TEAM WOD

20141231 NYE TEAM WOD

1 Team WOD, 10:30AM – and then we’ll see you next year!

Today’s WOD

TEAM WOD Teams of 3 1 person is always doing a 200m Ball Run (20/14) (alternate in order) 1 (other) person is working at a time on WOD 30min AMRAP 100x Barbell Thrusters (45/35) 100x Abmat Situps 100x Barbell OH Lunge (45/35) 100x Box Jumps (24/20) 100x Barbell Good Mornings (45/35) 100x Ring Rows

   View On WordPress

[raincityathletics]

20141229 MONDAY

Please remember the schedule is slightly different for Mon + Tues this week, and there will be one Team WOD on NYE (Wednesday) Raincityathletics.ca/schedule

Today’s WOD WARMUP (15) Squat Prep 2-3 Rounds 10x Goblet Squats 10x Banded Good morning 10x OHS 10x Samson Dynamic Stretch During QOD

 STRENGTH (15) 15 Minutes to build to a 3 Rep Max Back Squat Back Squat From the rack, hip crease below…

View On WordPress

[raincityathletics]

20141217 WEDNESDAY

Today’s WOD WARMUP (15) 10x Tall KB Swing 10x Dislocate + OHS 10x YTW 10x Wall Angel

Hip & Shoulder prep during QOD

STRENGTH (20) 7 minutes tech and warmup 8 min E75s 1x Clean 3x Jerks (any style) Goal is to hit ~75%+ by round 5

  WOD (20) 3 Rounds 1 Minute Max reps (track total of each)

Squat Cleans (135/95) Hand Release Pushups KB Swings (24/16) Abmat Situps

Rest

*may start anywhere as…

View On WordPress

[raincityathletics]

20141213 SAT TEAM & OLY

20141213 SAT TEAM & OLY

It’s party night! So obviously we’re going to make you earn it… Party details: http://raincityathletics.ca/raincity-athletics-christmas-pot-luck-dec-13/

Also, since we’re only doing 1 team WOD for December (everyone’s at Christmas Parties!) we’ll open it up to as many people as want to join. All the workouts will be tailored that we can have up to 30 (I’m sure we can fit more if we squish). So if…

View On WordPress

[raincityathletics]

20141208 MONDAY

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…

View On WordPress

[raincityathletics]

20141113 THURSDAY

Storm tech gear is in! Your accounts have been billed and it’s ready for pickup just see Mike!

Today’s WOD WARMUP 3 Rounds NFT 10x Slamm Balls 10x KB Swing 10x Dowel OHSDynamic Stretch and banded Shoulder Mob

  STRENGTH Thrust + Pull EMOM Alt EMOM x14 (7 each) Odd Minutes: 3-5x Thrusters @135/95*Even Minutes: 4-7 Strict Pullups **

*Thrusters are from the floor – squat clean first rep **Not…

View On WordPress

[raincityathletics]

20141026 SUNDAY

Please remember, starting this week any items left ‘loose’ in the back hallway will be removed and donated within 24 hours. If you leave something behind then e-mail info @ raincityathletics.ca to have it put aside (if you’re not returning the following day).

All unnamed waterballs will be recycled so please put your name on your bottle.

OLYMPIC LIFTING Lifting Power Cleans off the Blocks 5 @…

View On WordPress