WODS

Week of 11/24/14

Weekly challenge:

Max distance handstand walk

Or

Max time handstand hold

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Monday, 11/24/14:

CrossFit:

10min warm up:

20min skill and build: power snatch

 

For time, 20min cap:  

@135/95lbs:

50 deadlifts

40 back squats

30 hang power cleans

20 thrusters 

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Sunday: 11/23/14

Just Results:

10min warm up

W.O.D

40min cap:

“Angie”

100 pull ups

100 push ups

100 sit ups

100 squats

**Rx: completed in that order

**Not Rx: complete in any order you would like

Scaled: 50% and 75% and/or modifications to the movements

 

Fundamentals: Rope climb

 

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Friday: 11/22/14

CrossFit:

7min warm up

12min Skill and build: GTO

W.O.D

For time, 35min cap:

3 rounds: 10 GTO

After each round: 400m run

3 rounds: 10 GTO 

After each round: 20 burpees

 

Strongman:

12min warm up

Skill: stone to shoulder

W.O.D

14min partner AMRAP:

Read more...

Friday: 11/21/14

CrossFit

7min warm up

"The Other Total"

1RM: clean

1RM: bench

1RM: OHS 

 

Just Results: 

10min warm up

15mins, skill: OHS 

W.O.D

For time, 25min cap:

21-18-15-12-9-6-3:

  • OHS
  • HRPU
  • KBS 

 

Read more...

Thursday: 11/20/14

 

CrossFit:

12min warm up

Strength EMOM:

5 rounds, 5 back squats (single weight, 80-85% of 1RM)

2 min rest

5 rounds, 3 back squats (single weight, 85-90% of 1RM)

2min rest

5 rounds, 1 back squat (single weight, 90-95% of 1RM)

W.O.D

7min AMRAP:

  • 7 wallball (20/14)
  • 7 push ups
  • 7 burpees

 

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Tuesday: 11/18/14

CrossFit:

10min warm up

20mins, skill: hand stand hold, shoulder taps, and hand stand walk

W.O.D

For time, 15min cap:

21-18-15-12-9-6-3: KBS (70/53)

After each set: 

10m hand stand walk, or

20 shoulder taps, or

:30 hand stand hold

 

Just Results:

10min warm up

10mins, skill: wall walks

Read more...

Monday: 11/17/14

Weekly challenge: 500m row

How to set up:

Menu=>

Select workout =>

New workout=>

Single distance=>

Enter 500m and hit the bottom right button.

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Week of 11/17/14

Weekly challenge: 500m row

How to set up:

Menu=>

Select workout =>

New workout=>

Single distance=>

Enter 500m and hit the bottom right button.

The rower will count down, your final time will be read to a 10th of a second!

 

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Monday, 11/17/14:

CrossFit:

7min warm up

10mins, skill: kipping

Read more...

Sunday: 11/16/14

"Just Results"

Warm up: 

Burpee Junkyard dog

W.O.D

For time:

  • 50 burpees
  • 1000m row (or 800m run)
  • 50 box jumps
  • 800m run (or 1000m row)
  • 50 burpee box jumps
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Saturday: 11/15/14

CrossFit:

Warm up: 

  • 100m run
  • 20m teddy's
  • 100m run
  • 20 Russian swings
  • 100m run
  • 20 shoulder dislocations
  • 100m run
  • 20 KBS 

Skill and build: KBS 

W.O.D

"Heavy Helen"

3 rounds:

21 KBS (70/53)

12 strict pull ups

 

Read more...

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Tricia Fahey

1) How did you hear about the gym originally?  I knew Mike from growing up in Stamford and have friends who went to Carozza Fitness.  

2) Were you most interested in Private Training, "Just Results" classes or the Operation Muffin Top Bootcamp?  I was initially interested in the Just Results & Crossfit classes, but when Mike mentioned that the OMT was going to be starting in the next week I thought it would be a great addition to my post summer "get back on track" plan.

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Melissa Frey

 

1) How did you hear about the gym originally?  I first heard about the gym from my friend Lauren Jones. She had been a member for a few weeks when I asked her about it. She said, “I’ve been going for two weeks and I’m totally hooked!” I checked out some of the WODs online and from what little I could decipher, thought she might be crazy.

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Lisa McComb-Williams

 

1) How did you hear about the gym originally?  I knew my neighbor Trish Caminiti belonged to a Crossfit here in Stamford, but I wasn't sure which one. When I saw the Groupon for CFSB I thought, why not give it a go and it just happened to be the same one Trish belonged to. 

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CF Holiday Bash

This year we invite the entire Beefcake Nation crew and friends to celebrate the 2014 holiday season with us at Carozza Fitness. Clear your calendars and get a sitter, we want our last hurrah at 112 Southfield to be one to remember!

Details

Food: We will be going Potluck style this year with a list (see below) for everyone to choose from

Entertainment: Supplied by CF

Attire: Nothing but NANOS!

RSVP: sign up below

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Kimmie's Corner

Hi everyone!

 I want to thank Mike Carozza for giving me this opportunity to write about my experience here at Carozza Fitness and high school sports.

 Just to give you a little background information, I have been going to Carozza Fitness since I was in fifth grade. I am now in ninth grade and I still go to Carozza almost every week.

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