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Keith Iazzetti 05/16/2012 CrossFit Lake Mary None Tech. Work

TGU

then "Tabata"

Sprints

HR Push-Ups

Walking Lunges

BF Sit-Ups		 272 reps
Performed as RX
Keith Iazzetti 05/14/2012 CrossFit Lake Mary None Beast Mode Battle WOD#2

50 Hang Clean Buy in 65/95

every time bar touches the ground there is a 3 burpee penalty

then

4 rounds for time of

10 OHS 65/95

70m Shuttle run with 25/45# plate		 10m 08s
Workout Scaled
Keith Iazzetti 05/01/2012 CrossFit Lake Mary Holley 4 Rounds for Time
400m Cross-Country Run
12 Clean to Overhead (Rx 135)		 15m 17s
Performed as RX
Keith Iazzetti 05/01/2012 CrossFit Lake Mary None Wendler Week 3 Back Squats

75% x 5
85% x 3
95% x 1 or more

then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps		 5 rounds 11 reps
Performed as RX
Keith Iazzetti 04/26/2012 CrossFit Lake Mary None Wendler Strict Press

70% x 3
80% x 3
90% x 3

then

15-12-9-6
DL 115/155
Power Cleans 115/155
Burpee Lateral Bar Hops		 8m 47s
Workout Scaled
Keith Iazzetti 04/24/2012 CrossFit Lake Mary None Wendler Back Squats

70% x 3

80% x 3

90% x 3

then

5 rounds for time of:

200m Run

50ft Walking Lunges

50ft Burpee Broad Jump		 8m 55s
Performed as RX
Keith Iazzetti 04/19/2012 CrossFit Lake Mary None Wendler Strict Press

65% x 5

75% x 5

85% x 5 or more

then

3 rounds for time of

25 Wall Ball 14/20

25 Burpees

25 BF Sit-ups

 13m 20s
Performed as RX
Keith Iazzetti 04/18/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 16m 15s
Workout Scaled
Keith Iazzetti 04/17/2012 CrossFit Lake Mary Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 7 rounds 4 reps
Workout Scaled
Keith Iazzetti 04/10/2012 CrossFit Lake Mary None Wendler Week 4 Back Squats
40% x 5 reps
50% x 5 reps
60% x 5 reps

"Fran"
21-15-9
Thrusters 65/95
Pull-ups		 5m 04s
Performed as RX
Keith Iazzetti 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 14m 16s
Performed as RX
Keith Iazzetti 03/21/2012 CrossFit Lake Mary None Run 150m
21 HR Push-ups
21 BF Sit-ups
Run 150m
18 HR Push-ups
18 BF Sit-ups
Run 150m
15 HR Push-ups
15 BF Sit-ups
Run 150m
12 HR Push-ups
12 BF Sit-ups
Run 150m
9 HR Push-ups
9 BF Sit-ups
Run 150m
6 HR Push-ups
6 BF Sit-ups		 8m 46s
Performed as RX
Keith Iazzetti 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 15m 56s
Workout Scaled
Keith Iazzetti 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 5 rounds 15 reps
Performed as RX
Keith Iazzetti 03/07/2012 CrossFit Lake Mary None Litvinov Sprints

3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints		 12m 00s
Performed as RX
Keith Iazzetti 03/05/2012 CrossFit Lake Mary None Strength
Front Squat
3-3-3-3-3

WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups		 8m 47s
Performed as RX
Keith Iazzetti 02/28/2012 CrossFit Lake Mary None 10min AMRAP

6 Hang Power Snatches F65/M85

9 T2B

12 Box Jumps F20/M24		 6 rounds 15 reps
Performed as RX
Keith Iazzetti 02/27/2012 CrossFit Lake Mary None 2 mins max front squats F75/M115
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups		 291 reps
Workout Scaled
Keith Iazzetti 02/22/2012 CrossFit Lake Mary None Every Min. 4 Burpees
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75		 7m 20s
Performed as RX
Keith Iazzetti 02/15/2012 CrossFit Lake Mary None "Shaken"
AMRAP 15:
1 Rope Climb
100 Foot Walking Lunge
10 Hang Power Cleans (135, 95)
10 Slam Balls (30, 20)


Courtesy of CFNE		 3 rounds 5 reps
Performed as RX
Keith Iazzetti 02/14/2012 CrossFit Lake Mary None Valentines Day Massacre

14min AMRAP

14 SDLHP F75/M95

14 Box Jumps F20/M24

14 Pull-ups

14 Push-ups		 4 rounds 28 reps
Performed as RX
Keith Iazzetti 02/08/2012 CrossFit Lake Mary None Strength
Split Jerk
2-2-2-2-2

WOD
10-15-20-15-10
Burpee Box Jumps 20/24
Swings 16/24kg		 9m 00s
Performed as RX
Keith Iazzetti 02/06/2012 CrossFit Lake Mary None 20 HSPU

30 KTE

20 Thrusters 75/95

30 KBS 16/24kg

20 Push Jerks 75/95

3 Rope Climbs

Note: sub for 5 rope climbs is 10 strict pullups 10 knees to elbows, to be performed as 1 pullup 1 kte x 10		 10m 00s
Performed as RX
Keith Iazzetti 02/02/2012 CrossFit Lake Mary None Strict Pull-ups

5-5-5-5-5

then

21-15-9

Hang Power Cleans F75/M115

KTE

Pull-ups		 13m 14s
Performed as RX
Keith Iazzetti 02/01/2012 CrossFit Lake Mary None Strict Press

3-3-3-3-3

then

12min AMRAP

10 Push Press F75/M95

15 Hand Release Push-ups

20 Sit-ups		 7 rounds 3 reps
Performed as RX
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