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Athlete Date Sort Location Workout Name Description Results
Keith Iazzetti 01/31/2012 CrossFit Lake Mary None 1) Back Squat: 1X8 @ 60%, 1X5 @ 75%, 1X4 @ 85%, 1X3 @ 90%, rest 2 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12"-rest 1 minute		 559 reps
Performed as RX
Keith Iazzetti 01/30/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 6m 19s
Performed as RX
Keith Iazzetti 01/25/2012 CrossFit Lake Mary None 3 Rounds
30 Squat cleans (95,65)
30 Pull-ups
Run 400 meters		 29m 34s
Performed as RX
Keith Iazzetti 01/24/2012 CrossFit Lake Mary None 5 HSPU
10 KTE
20 Deadlift
30 KB Swings
20 Deadlift
10 KTE
5 HSPU		 20m 00s
Performed as RX
Keith Iazzetti 01/23/2012 CrossFit Lake Mary None 800m Run

20min AMRAP

5 Hand Release Push-ups

10 Sit-ups

15 Air Squats		 20 rounds 0 reps
Performed as RX
Keith Iazzetti 01/18/2012 CrossFit Lake Mary None 1 mile TT

then

800m Run

25 KB Swings F35/M53

50 BF Sit-Ups

400m Run		 6m 54s
Performed as RX
Keith Iazzetti 01/17/2012 CrossFit Lake Mary None 3 Rounds for time of:

10 OHS F85/M115

20 Lateral Burpee Bar Jumps		 10m 41s
Workout Scaled
Keith Iazzetti 01/11/2012 CrossFit Lake Mary None Back Squats

1 set of 12 50% 1rm

1 sets of 8 60% 1rm

3 sets of 5 75% 1rm

3 sets of 2 85% 1rm

then 3 rounds

50m Prowler Push F70/M105		 Warm up with bar then 135 then 225 for set of 8 lbs
Then 245 265 for the set of 5 last two reps were 275 for two and 300 for two . Four pulls and the end lbs
Performed as RX
Keith Iazzetti 01/10/2012 CrossFit Lake Mary None 135lbs shoulders to over head 5 reps 7 front squats and 9 toe to bar for 5 rounds at 135lbs 10m 41s
Performed as RX
Keith Iazzetti 01/10/2012 CrossFit Lake Mary None Buy In

20 Power Cleans @ 135/95

or

12 Power Cleans @ 205/145

or

16 Power Cleans @ 185/125

then

5 Rounds

5 Shoulder to Overhead M135 W95

7 Front Squats

9 Toes to bar

then Power Clean Buy Out (can be different that what you started with)		 10m 41s
Performed as RX
Keith Iazzetti 01/05/2012 CrossFit Lake Mary None 2 Rounds For Time:
15 Handstand Push Ups
20 Pull Ups
25 Box Jumps F20/M24
30 Deadlifts F135/M185
35 Burpees		 17m 45s
Workout Scaled
Keith Iazzetti 01/04/2012 CrossFit Lake Mary None 12 minute AMRAP
10 Power snatches F65/M95
10 Burpees		 7 rounds 1 reps
Performed as RX
Keith Iazzetti 01/03/2012 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		 12m 36s
Performed as RX
Keith Iazzetti 01/02/2012 CrossFit Lake Mary None Tabata

Push-Ups

Thrusters F45/M65

Lateral Bar Jumps

D Ball Slam F20/M30

BF Sit-Ups

*8 rounds per excercise-20sec work/10sec rest*		 0 rounds 456 reps
Performed as RX
Keith Iazzetti 01/02/2012 CrossFit Lake Mary None Tabata

Push-Ups

Thrusters F45/M65

Lateral Bar Jumps

D Ball Slam F20/M30

BF Sit-Ups

*8 rounds per excercise-20sec work/10sec rest*		 0 rounds 456 reps
Performed as RX
Keith Iazzetti 12/29/2011 CrossFit Lake Mary None Strict Pull-Ups 3 count

5-5-5-5



12 min AMRAP

3 Wall Climbs

6 Burpees

15 Slam Balls F20/M30		 7 rounds 0 reps
Performed as RX
Keith Iazzetti 12/29/2011 CrossFit Lake Mary None Strict Pull-Ups 3 count

5-5-5-5



12 min AMRAP

3 Wall Climbs

6 Burpees

15 Slam Balls F20/M30		 6 rounds 0 reps
Performed as RX
Keith Iazzetti 12/28/2011 CrossFit Lake Mary None Power Clean F75/M95

Lunge F75/M95

Shoulder to OH F75/M95

Total=50 reps

Cash out 800m run and 75 BF sit-ups		 15m 28s
Performed as RX
Keith Iazzetti 12/27/2011 CrossFit Lake Mary None 2 rounds of:

3 min AMRAP (Completed Rounds)
Shuttle run (40 yds)
Rest 1 min
3 min AMRAP
8 OH Squats F45/M85
8 Box Jumps F20/M24		 12 rounds 2 reps
Workout Scaled
Keith Iazzetti 12/22/2011 CrossFit Lake Mary None 15-12-9

Power Cleans F95/M135

Push Press F95/M135

Box Jumps F20/M24

Cash Out

Dimel DL

2 sets of 20 @ 40% of 1rm		 11m 45s
Performed as RX
Keith Iazzetti 12/21/2011 CrossFit Lake Mary Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 40m 07s
Workout Scaled
Keith Iazzetti 12/19/2011 CrossFit Lake Mary None 15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24″ box
15 PushPress /PushJerk 95/155
30 Double Unders
15 reps 85/115lb Thruster
30 Pullups
30 Burpees
30 OH Walking lunge with 25/45lb plate		 24m 16s
Performed as RX
Keith Iazzetti 12/15/2011 CrossFit Lake Mary None 8Min AMRAP

10 Push Press RX 95/65

10 Hallow Rocks

10 Box Jumps RX 24/20

Rest 3 Min

8Min AMRAP

10 Pull Ups

100M Sprint

10 Burpees



courtsey of: I Am CrossFit		 11 rounds 0 reps
Performed as RX
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