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20150108 THURSDAY
Today’s WOD WARMUP (15) General Warmup 5-10 minutes of heavy mob work – coaches choice
WOD A “Simple Jack” – Icebreaker Challenge 2015 Event 4 “Simple Jack” *ish AMRAP in 20min. of: 10 Shoulder to Overhead (115/85) 10 Russian KB Swings (32kg/24kg)** 10 Box Jumps (24?/20?)
**Since there are only 2x 32kg bells mod will be 15x 24/16kg swings (if we run out)
Rest EXACTLY 5 minutes (running…
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WOD
Today’s WOD WARMUP (10) Lots to get through today so please make sure you’re on time (or early) General Warmup 2-3 Rounds 10x Perfect Air Squats 10x Banded GM 10x Samson
Racks + Bars Out Rack Position and Hip Mob during QOD
STRENGTH (15) 12 Minutes to build to a ‘heavy single’ Have a game plan for weights (and a goal) Front Squat From the rack, hip crease below the knee
WOD (35) “14.5”…
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20141214 SUNDAY
Reminder: There is NO olympic lifting Sunday as that time (and probably more) will be needed to clean up from the #RaincityXmas Party. Feel free to come in at 10AM for the ‘Cleaning for time’ WOD. There will be a team WOD at 11am for those looking to sweat out Saturday night.
Today’s WOD
WARMUP
General Warmup
WOD
Teams of 2, each person completes 1 full round before the next If needed, can do…
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20141123 SUNDAY TEAM WOD & OLY
20141123 SUNDAY TEAM WOD & OLY
A reminder that this Sunday there is NO open gym as there is the 2nd session of the gymnastics seminar! There’s still room if you’d like to join! $50 for the next 2 sessions, both beginners’ and advanced!
Details: http://raincityathletics.ca/gymnastics-seminars-at-raincity-athletics/
OLYMPIC LIFTING
Clean drills & work with Coach Taryn
Remember, in order to participate in the Sunday Olympic…
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TEAM WOD & OLY
TEAM WOD & OLY
A reminder that this Sunday there is NO open gym as there is the 2nd session of the gymnastics seminar! There’s still room if you’d like to join! $50 for the next 2 sessions, both beginners’ and advanced!
Details: http://raincityathletics.ca/gymnastics-seminars-at-raincity-athletics/
OLYMPIC LIFTING
Tech + Lifting
Heaving Snatch Balance
Tech + Lifting 2
Split jerk foot work & Tech
Build to a…
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20141118 TUESDAY
Today’s WOD WARMUP (15) General Warmup (run/row/skip) Shoulder and posterior chain prep 2-3 rounds 10x Banded GM 10x Wall Angel 10x Samson Lunge 10x Dislocate 10x OHS
Dynamic Stretch or Mobilize during QOD.
LIFTING (20) E90s x10 Rounds Build weight gradually. Hit heavy for round 7 onward. Hang Clean + Power Clean + Jerk 1x Hang Clean (above knee, any style) 1x Power Clean (from floor) 1x…
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TEAM WOD & OLY
TEAM WOD & OLY
Checkout the west coast triple crown facebook page for tomorrow’s schedule: https://www.facebook.com/wctriplecrown
Current rankings: https://www.competeonline.ca/competeonline/competition/details/46
OLYMPIC LIFTING
Pause power Snatch 3 x 3 @ 50% 55% 60% 3 x 2 @ 65% 70% 75%
Snatch Pulls 3 x 3 @ 70% 80% 3 x 2 @ 90% 100%
Front Squats 3.2.x.1 3 x 3 @ 60% 65% 70% 3 x 2 @ 75% 80% 85%
Core 3 x 20 barbell…
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20141018 SATURDAY - CF24 - 24 WODS in 24 HOURS FOR SPECIAL OLYMPICS
20141018 SATURDAY – CF24 – 24 WODS in 24 HOURS FOR SPECIAL OLYMPICS
Alright guys! The time has finally come for those doing the 24 hour WOD relay! Here’s tomorrow’s schedule for everyone.
8:30AM – Arrival of CF24 Participants
We have 2 special Olympians coming to join us for the first WOD of the CF24! Anyone else is welcome to join us as well but please come for 8:30 if you want to do the first WOD. If you want to come out and support the start then just be here…
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