WODS

Wednesday: 11/26/14

CrossFit and Just Results:

Partner “Linda”

Rx = Average of both body weights:

10-9-8-7-6-5-4-3-2-1:

Deadlifts@1.5 body weight

Bench press @ body weight

Cleans @ .75 body weight

**Each person will complete all 10-1 deadlifts (alternating turns), then change the weight and complete all 10-1 bench press, then change the weight a final time and complete all 10-1 cleans. 

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Tuesday: 11/25/14

CrossFit:

10min warm up

18mins: strict press, 1RM

10mins skill, pull overs or muscle ups 

W.O.D

12min AMRAP:

  • 2 muscle ups
  • 4 HSPU
  • 8 front rack lunges (165/115)

-Or-

  • 2 pull overs
  • 2 wall walks
  • 8 front rack lunges 

 

Just Results:

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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:

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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 

 

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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

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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

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SPIN

That's right!  Our CrossFit membership now includes Spin a.k.a "Pedal 'N' Pump"

Cycling at Carozza Fitness is a unique small group fitness class that challenges the body with a cardiovascular conditioning workout for all levels of fitness. Classes are limited to 12 so be sure to RSVP in advance!

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"JUST RESULTS" ™

Our "JUST RESULTS" classes emphasize metabolic conditioning through the form of high intensity interval training (H.I.I.T). This program will expose you to the basic bodyweight and dumbell movements of CrossFit. The program is designed to introduce you to these movements in a structured and progressive manner. 

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Darcey Trudeau

1) How did you hear about the gym originally? 
When I was looking to switch gyms I started asking around about different places in Stamford.  Grainne and I had worked out together previously so I reached out to her to see what places she knew of/had tried and Carozza Fitness was her immediate answer!  I emailed Mike and showed up for my first Just Results class a couple days later.  That was October 28, 2011. 
 
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