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Athlete Date LocationSort Workout Name Description Results
Allen Kallweit 03/18/2016 Angelino CF CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 90 reps
Performed as RX
Allen Kallweit 03/18/2016 Angelino CF CrossFit Open 16.4 13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball		 182 reps
Performed as RX
Allen Kallweit 09/24/2016 Barbell Club Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 6m 50s
Performed as RX
Allen Kallweit 05/19/2014 CFCR Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 14m 04s
Performed as RX
Allen Kallweit 05/14/2014 CFCR Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 11 reps
Performed as RX
Allen Kallweit 05/16/2014 CFCR None 10 rounds:
1 rope climb
200 m run		 14m 19s
Performed as RX
Allen Kallweit 05/15/2014 CFCR None 7 sets:
1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press -Complete all 7 sets without dropping bar. Rest at any position but the ground- bar must be supported by the body for all 7 sets. Movements CAN be combined. Example: Squat Clean- Thruster- Back Squat- Thruster. -Rest as needed and repeat for a total of 5 Rounds. Score= Heaviest Weight Completed		 105 lbs
Performed as RX
Allen Kallweit 05/12/2014 CFCR None 50 Calorie Row
50 Box Jumps-overs 24/20
50 Deadlift 185/125#
50 Wall Balls 20/14#
50 Ring Dips

21 minute Cap		 21m 00s
Performed as RX
Allen Kallweit 05/08/2014 CFCR None Strength

Front Squats
5-5-5-5-5

WOD
5 Rounds:
12 Slam Ball 40/20#
40 Overhead Walking Lunge 40/20# SB
 8m 56s
Performed as RX
Allen Kallweit 05/07/2014 CFCR None WOD

16 minute Ladder:
200m Run
2 Muscle-ups
20 Double Unders or 60 singles
200m Run
4 Muscle-ups
40 Double Unders or 120 singles
200m Run
6 Muscle-ups
60 Double Unders or
etc
Score is total muscle-ups completed		 19 reps
Performed as RX
Allen Kallweit 05/22/2014 CFCR None Strength

Overhead Squats
5-5-5-5-5

WOD

21-15-9
Pistols, alt leg
Shoulder to Overhead 115/75#
 10m 16s
Performed as RX
Allen Kallweit 05/23/2014 CFCR None 1500m Row
30 Bar Jumps (2 ct)
1000m Run
30 Deadlifts 185/135#
 14m 57s
Performed as RX
Allen Kallweit 05/26/2014 CFCR "The Renaissance Man"
5 Rounds for time of:

400 meter Run
3 Wall Climbs
18 Ground to Overehead 75/55#
12 Burpee Box Jumps 24/20"		 30m 54s
Performed as RX
Allen Kallweit 05/29/2014 CFCR None Strength

Power Snatch
2-2-2-2-2-2-2
65-95-115-115-125-125-135(1)
WOD

12 minute AMRAP:
12 Wall Ball 20/14#
12 Hand Release Push-ups
12 Hang Power Cleans 95/65#		 5 rounds 18 reps
Performed as RX
Allen Kallweit 06/24/2014 CFCR None 5 rounds:
90 seconds of work 30 seconds of rest
20 slam balls 40lbs
max rep air squat

score = total air squats performed 		62 reps
Performed as RX
Allen Kallweit 06/26/2014 CFCR Karen For time:
150 Wallball shots, 20 pound ball		 9m 43s
Performed as RX
Allen Kallweit 07/03/2014 CFCR Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 7m 06s
Workout Scaled
Allen Kallweit 07/06/2014 CFCR pet rock Partner WOD

"Pet Rock"

50 Pistols or 150 Air Squats
50 Burpees
50 Sumo Deadlift High-pull 70/53#
50 Calorie Row
50 Overhead Lunges 45/25#
50 Ring Dips or 100 Box Dips
50 KB Swings 70/53#
50 Wall Balls 20/14#

* 1 PWAT

- KB cannot touch the ground. 1 Wall Walk each if KB touches ground at any point. KB must be held in Goblet Position, Two handed behind the back, or with one hand. KB cannot be supported by other body parts or on top of body parts.		 18m 32s
Performed as RX
Allen Kallweit 08/17/2014 CFCR Willy Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood		 29m 36s
Workout Scaled
Allen Kallweit 08/31/2014 CFCR Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 13m 44s
Performed as RX
Allen Kallweit 10/08/2014 CFCR CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 06 rounds 16 reps
Performed as RX
Allen Kallweit 03/02/2015 CFCR The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 20 rounds 7 reps
Performed as RX
Allen Kallweit 03/02/2015 CFCR CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 126 reps
Performed as RX
Allen Kallweit 03/02/2015 CFCR CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 195 lbs
Performed as RX
Allen Kallweit 03/07/2015 CFCR CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 93 reps
Performed as RX
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