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AthleteSort Date Location Workout Name Description Results
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 05/27/2014 None Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

strength:
push-press
3-3-3-3-3		 8m 55s
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 06/02/2014 Crossfit Castle Rock Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 47s
Performed as RX
Allen Kallweit 06/03/2014 Crossfit Castle Rock None Strength:
Front Squat 3-3-3-3-3

WOD
21-15-9
Slam Balls 40/20#
Hand Release Push-ups
Box Jumps 30/24"		 6m 08s
Performed as RX
Allen Kallweit 06/05/2014 Crossfit Castle Rock None
Strength

Push Press
3-3-3-3-3

WOD

7 minute AMRAP:
5 Squat Snatch 95/65#
8 Ring Dips

* On the top of every minute, including the 1st, perform 4 Burpee Lateral Bar Jump-overs		 3 rounds 1 reps
Performed as RX
Allen Kallweit 06/08/2014 Crossfit Castle Rock Santora Three rounds for reps of:

155 pound Squat cleans, 1 minute
40' Shuttle sprints
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

 108 reps
Performed as RX
Allen Kallweit 06/09/2014 Crossfit Castle Rock None WOD

20 minute AMRAP:
200 meter Run
10 Thrusters 95/65#
10 Toe to Bar
20 Push-ups		 5 rounds 1 reps
Performed as RX
Allen Kallweit 06/10/2014 Crossfit Castle Rock Death by Shoulder to Overhead Complex Death by Shoulder to Overhead Complex
Level 1- 75/45#
Level 2- 95/60#
Level 3- 115/75#

Round 1

1 Shoulder Press
2 Push Press
3 Push Jerk
Round 2

2 Shoulder Press
3 Push Press
4 Push Jerk

*Continue to add 1 rep per exercise until complex cannot be finished in time. Score = Total completed Rounds.		 4 rounds 13 reps
Performed as RX
Allen Kallweit 06/12/2014 Crossfit Castle Rock Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips

Strength

Deadlift
1-1-1-1-1
 10m 45s
Performed as RX
Allen Kallweit 06/15/2014 Crossfit Castle Rock Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 28m 15s
Performed as RX
Allen Kallweit 06/16/2014 Crossfit Castle Rock None 2 Rounds:
20 Slam Balls 40/20#
30 Pull-ups
30 Slam Ball Squats 40/20#
40 Stick Jumps		 9m 41s
Performed as RX
Allen Kallweit 06/17/2014 Crossfit Castle Rock None Strength

Push Jerk
3-3-3-3-3

WOD

15 minute AMRAP:
2 Rope Climbs
10 Push Press 115/75#
200 meter Run		 5 rounds 0 reps
Performed as RX
Allen Kallweit 06/18/2014 Crossfit Castle Rock None WOD

4 Rounds:

15 Knee-to-Elbow
15 Box Jumps 24/20"
9 Deadlift 185/125#
9 Burpees		 10m 30s
Performed as RX
Allen Kallweit 06/19/2014 None None Strength
Snatch
1-1-1-1-1

WOD
3 Rounds:
3 minute Max Meter Row
Rest 1 minute
*Score= Total Meters Rowed		 2,341 m
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
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