WODS

Week of 12/15/14

 

Weekly challenge: Max distance legless rope climb, or max distance rope climb

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Monday, 12/15/14:

CrossFit and Just Results:

For time, 35min cap:

30-20-10: Bench press (Rx=body weight)

500-1000-2000m row

Weighted Dips, Rx@1.25% (or regular Dips) can but use to substitute the bench press.

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Tuesday, 12/16/14:

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Week of 12/8/14

 

Weekly Challenge:

10min cap:

21-15-9: 

Cals row

Bar facing burped (over rower)

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Monday, 12/8/14:

CrossFit:

20mins: 1RM power clean

W.O.D

10min AMRAP, 5 rounds:

1 min max calories row

Read more...

Friday: 12/5/14

CrossFit:

10min: Warm up

15min: 1RM Snatch

W.O.D

For time, 20min cap

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

Snatch  (95/65)

Pistols 

 

Just Results:

10min: Warm up

10min: build to moderate 5 rep GTO

 

30min EMOM, 15 rounds:

5 GTO

20 lunges

Read more...

Thursday: 12/4/1

CrossFit:

8min: Warm up

12min: set up for WOD

W.O.D

30min EMOM, 10 rounds:

1st: 5 Hang Power Clean

2nd: 7 Pendlay Rows (or 5 PR)

3rd: 9 Burpee Box jumps (or 5 BBJ)

 

Just Results:

15mins: Warm up w/Russian swing technique

W.O.D

30min AMRAP:

Read more...

Wednesday: 12/3/14

CrossFit:

10min: Warm up

15min: 1RM Jerk

W.O.D

For time, 20min cap:

10-9-8-7-6-5-4-3-2-1: back squat (225/155)

After each set: 1 jerk (225/155)

 

Just Results:

15mins: Warm up w/back squat from the ground technique

W.O.D

For time, 35min cap:

50-40-30-20-10: Back squat, from the ground, increasing weight each set

Read more...

Tuesday: 12/2/14

CrossFit:

10min: Warm up

20min: Build to heavy 5 rep deadlift

W.O.D

For Time, 15min cap:

10-8-6-4-2:

Deadlift (405/265)

Muscle up (or burpee pull up)

 

Just Results:

15mins: Warm up w/SDHP and Push press Technique

W.O.D

For time, 35min cap

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

SDHP

Read more...

Monday: 12/1/14

CrossFit:

10min: Warm up

15min: build to heavy 5 rep thruster, from the ground

W.O.D

For time, 20min cap:

21-15-9:

Thruster (135/95)

HSPU (or HRPU)

Cals row

Thruster Demo: click

 

Just Results:

15mins: warm up and build to best 10 rep wall ball

W.O.D

Read more...

Week of 12/1/14

Monday, 12/1/14:

CrossFit:

10min: Warm up

15min: build to heavy 5 rep thruster, from the ground

 

For time, 20min cap:

21-15-9:

Thruster (135/95)

HSPU (or HRPU)

Cals row

 

Just Results:

15mins: warm up and build to best 10 rep wall ball

 

For time, 35min cap

50-40-30-20-10:

Read more...

Sunday: 11/30/14

Just Results:

10min warm up:

15mins skill and build: OHS

W.O.D

“Nancy”

5 rounds: 

400m run

15 OHS (95/65)

 

Fundamentals: 

3 types of overhead presses: 

Strict press

Push press

Push/Split Jerk

Read more...

Saturday: 11/28/14

 

CrossFit:

10min warm up

10min skill: KBS

W.O.D

30 min EMOM

  • 5 KBS (70/53)
  • 5 burpee box jumps (30/24)

 

Strongman:

10min warm up

20min skill: Yoke Walk

W.O.D

15 min AMRAP, teams of 3:

10m Yoke walk

10 burpees

10m Yoke walk

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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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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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