SWOD:
Deadlift
Work up to 70% of 1RM then do
3X3
add 10 lbs and do 3X5

WOD:
AMRAP 15
15 Wall Balls 20/14
12 Box Jump 24/20
9 Toes to Bar

This is the final farewell for our members, I think.  It better be!  This summer has been an endless stream of “see ya laters”.  This one won’t be as bad because Deilene isn’t going so far away, she is headed south to Busan while she might be near the beach which is making a lot of us jealous she is having a hard time finding a new gym to replace her Fight Tonight Family…which I mean…come on..we are pretty irreplaceable, aren’t we 😉

For those of you that don’t know Deilene, let me tell you a story about this dedicated morning girl.  After completing her fundamentals course Coach Ali and Coach Beth decided, without talking to one another that her name was pronounced “Duh-laney” for 6 months every morning coach slaughtered her name.
“Duh-laney, keep your chest up”
“Duh-laney, send your hips back”
“Duh-laney, that doesn’t look heavy enough, here is more weight”
“Good! Duh-laney, that was beautiful!”…and on and on as she improved quickly in class she would receive daily call outs all under the WRONG name. Months later a new member approached coach Beth and said “you know that is not how you say her name right? It’s DAY-LEAN”

She may have been too shy to speak up but you wouldn’t know she was timid by the way she has jumped in with both feet.  She did her first CrossFit Open with us this Spring and dedicated her time to learning all she could from coach Kathy’s lifting classes and it shows! She has continued to improve her strength, lifts, and her skills.   The morning class will miss you, if you are in Seoul please drop by.  Don’t be surprised if we decided to crash your place in August when it gets way too hot up here :). We look forward to watching you keep moving your fitness journey going!

SWOD:
OHS
Work up to 70% of 1RM then do 3X5

Deilene’s Farewell WOD:
run 400 M
20 Overhead Squats 95/65
30 Push Press
40 Front squat
50 Burpees
run 400 M

Athletes,

Our WOD today will be at Crossfit Hannam.  You can find directions to their gym here the other option is to meet at the gas station gate at 12:15 we will walk to the bus stop together.  The workout will start at 1 PM and be done by 2:30.  There will be a roof top Pizza Party after please stick around and mingle with our collective communities.  It is true the best part of CrossFit is the community and we would like to start doing more activities with our local gyms.

This first community event will not be a competition rather it will be 2 workouts, 1 short individual workout, and 1 team chipper.  Just like in class everything will be scalable. Come out, meet some new people, explore Seoul and get your Saturday sweat on!

SWOD:
Partner Leg Toss
3 rounds
20 Straight
20 Left side
20 Right side

WOD:
100 Double Unders (2:1 SU)
30 OHS (95/65)
100 Double Unders
30 Power Snatch (95/65)
100 Double Unders
30 OHS (95/65)
100 Double Unders

SWOD:
Back Squat- Pause Squat
3X5
3X3
with a 3 sec pause at the bottom
Start at %50 of 1RM add weight as needed

WOD:
Run 400
3 Rounds
8 Power Cleans 135/95
8 Front Rack Lunges 135/95
8 Alt. Pistols
-then-
Run 400

SWOD:
Strict Press
Work up to 70% of 1RM
then do 3X5 at that weight

WOD:
50 DU
50 KB Snatch 53/35
50 Sit up
50 KB Front Rack Lunge
50 Push Up
50 KB Power Clean and Jerk
50 DU
*TC 25 min

EMOM 6:
Power Snatch
Hang Snatch
High Hang Snatch

*Aim for 65% of 1RM, add weight as needed*

7 min AMRAP
5 Power Snatch (95/65)
7 Pull-ups
9 Box Jumps (24/20)
— REST 3 min —
7 min AMRAP
5 Power Clean & Jerk (115/75)
7 Toes to Bar
9 Burpees