Happy birthday, Court!

Saturday 110813

A: Snatch Practice

B: WOD:

Complete as many rounds as possible in twenty minutes of the following:

Run 400m
As many reps as possible of 95#/65# overhead squats (reps are over when bar touches floor)

Post number of overhead squats completed for each round to comments.

C: Black Box Benchmark #3 (compare to 110724)

60 Hand-Release Push-Ups for time

Score = time in seconds multiplied by “Scaling”

Scaling = 1.0 for zero “snaking” (Must be judged by a Black Box coach or mentor)
Scaling = 1.25 (mild), 1.5 (moderate), 1.75 (severe) “snaking” (judged by an experienced Black Box member)
Scaling = 2.0 for knee pushups

Happy birthday wishes to CFNYC co-founder, co-owner, and head coach Court Wing!

* * * * *
Here’s a preview of Sunday’s WOD classes:

A: Deadlift 3-3-3

B:10 Rounds For Time:
3 Power Cleans
2 Front Squats
1 Jerk
Rest 1 Minute (Bring your Own Watch)

(Post Elements = 95#/65#, Black Box = 135#/95# 155#/105#, Games Prep = 165#/115# 205#/135#)

(5 handstand pushups for each failed round)

C: Tabata Ring Holds

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Please note that I’ve made a change to part “C” of Saturday’s WOD, as per Josh’s correction. Thanks.

  • Sam G

    Happy birthday Coach Court!!!!

  • Phil

    A: 95 lb practice
    B: 75 reps at 85# (should have used 95)
    C: 322 seconds

  • Cathys

    Happy birthday Court!!!

  • Avery

    Happy Birthday Court!!

  • http://wodalmighty.blogspot.com Reis

    Court…Happy Birthday to you sir…

    Chad Vaughn wrote an excellent article called “An Olympian’s Perspective”, after he attended this year’s Games. Check it out here: http://bit.ly/orR1Ll

  • Jeff B.

    Happy Bday, Court!

    B. 6 rounds RX (reps: 15, 15, 15, 14, 15, 12 = 86)
    C. 3:58 * 1.5 (for snaking…) = 357

  • Steve Slo

    Happy birthday Court!!

  • Michael C

    A: 6 rnds 69 OHS @ #75

    B: 260 secs.

  • http://about.me/williamlanier William

    25/15/18/12 @85#
    2:42

  • Sara

    5 rounds, 97 ohs at 75#. Happy bday court!