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Athlete Date Sort Location Workout Name Description Results
Itai Firan 03/27/2015 CrossFit Carnage Workout 15.5 27-21-15-9 reps for time of: Row (cal Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.		 22m 03s
Workout Scaled
Itai Firan 03/25/2015 CrossFit Carnage For time 40 Double Unders 1min Side Plank-Left 50 For time
40 Double Unders
1min Side Plank-Left
50 Sit Ups
40 Double Unders
25 Push Ups
2min Front Plank
25 Push Ups
40 Double Unders
50 Sit Up
1min Side Plank-Right
40 Double Unders		 27m 56s
Performed as RX
Itai Firan 03/24/2015 CrossFit Carnage 3 rounds for time of 21-15-9 reps 21 Squat Clean-1 3 rounds for time of
21-15-9 reps
21 Ring Dips
15 Squat Clean-115/95
9 Push Press-115/95		 55m 55s
Workout Scaled
Itai Firan 03/20/2015 CrossFit Carnage 15.4 - 8-minute AMRAP: 3 handstand push-ups 3 clea 8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb. 		70 reps
Workout Scaled
Itai Firan 03/19/2015 CrossFit Carnage 4 rounds for time of Run 800m 15 Pull Ups 4 rounds for time of
Run 800m
15 Pull Ups		 27m 31s
Workout Scaled
Itai Firan 03/18/2015 CrossFit Carnage 21-15-9 reps for time Power Clean-155/115 Box Jump 21-15-9 reps for time
Power Clean-155/115
Box Jump-24/20		 20m 51s
Workout Scaled
Itai Firan 03/10/2015 CrossFit Carnage 7 rounds for time of 7 Burpees 7 Wall Ball Shots-2 7 rounds for time of
7 Burpees
7 Wall Ball Shots-20/10ft-15/9ft		 16m 31s
Performed as RX
Itai Firan 03/09/2015 CrossFit Carnage For time 50 Push Ups 1min Front Plank 40 V Sit Ups For time
50 Push Ups
1min Front Plank
40 V Sit Ups
1min Front Plank
30 Ring Dips
1min Front Plank
20 Pull Ups
1min Front Plank
10 HSPUs		 40m 01s
Workout Scaled
Itai Firan 03/06/2015 CrossFit Carnage 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		 131 reps
Workout Scaled
Itai Firan 03/05/2015 CrossFit Carnage None 16-14-12 reps for time of
Power Clean-135/95
Ring Push Ups		 22m 17s
Workout Scaled
Itai Firan 03/04/2015 CrossFit Carnage For time 60 Double Unders 1min Front Plank 30 Doub For time
60 Double Unders
1min Front Plank
30 Double Unders
25 Pull Ups
30 Kettlebell Swings-55/35
25 Pull Ups
30 Double Unders
1min Front Plank
60 Double Unders		 25m 38s
Workout Scaled
Itai Firan 03/03/2015 CrossFit Carnage Diane 21-15-9 reps for time
Deadlift-225/185
HSPUs		 19m 18s
Workout Scaled
Itai Firan 02/27/2015 CrossFit Carnage 15.1 9 minute AMRAP 15 t2b 10 deadlift 115 5 snatc 9 minute AMRAP
15 t2b
10 deadlift 115
5 snatch 115		 109 reps
Performed as RX
Itai Firan 02/27/2015 CrossFit Carnage 15.1 A - 6 minute 1 rep max clean and jerk 6 minute
1 rep max clean and jerk		 120 lbs
Performed as RX
Itai Firan 02/24/2015 CrossFit Carnage 5 rounds each for time Row 400m 16 Box Jumps-24/20 ENTER BEST TIME ONLY
5 rounds each for time
Row 400m
16 Box Jumps-24/20
8 Dumbbell Snatch-45/25

-Rest as needed between rounds, alternate dumbbell snatch		 4m 30s
Workout Scaled
Itai Firan 02/23/2015 CrossFit Carnage Power Clean 5-5-5-5-5 reps Power Clean
5-5-5-5-5 reps		 130 lbs
Performed as RX
Itai Firan 02/23/2015 CrossFit Carnage Front Squat 3-3-3-3 reps Front Squat
3-3-3-3 reps		 90 lbs
Performed as RX
Itai Firan 02/23/2015 CrossFit Carnage Push Jerk 1-1-1 reps Push Jerk
1-1-1 reps		 130 lbs
Performed as RX
Itai Firan 02/16/2015 CrossFit Carnage Cindy 10 rounds for time
5 Pull ups
10 Push ups
15 Squats		 34m 05s
Workout Scaled
Itai Firan 02/13/2015 CrossFit Carnage Run 1200 21 Hang Power Snatch-75/55 1min Front Pla Run 1200
21 Hang Power Snatch-75/55
1min Front Plank
Run 800m
15 Hang Power Snatch-75/55
2min Front Plank
Run 400
9 Hang Power Snatch-75/55
3min Front Plank		 32m 40s
Workout Scaled
Itai Firan 02/11/2015 CrossFit Carnage 100 Sit Ups 40 Burpees 30 Toes to Bar 20 Box Jumps 100 Sit Ups
40 Burpees
30 Toes to Bar
20 Box Jumps-24/20
10 HSPUs
100 Sit Ups		 30m 40s
Workout Scaled
Itai Firan 02/09/2015 CrossFit Carnage Round 1 - Power Snatch 3-3-3-3-3 reps Power Snatch
3-3-3-3-3 reps		 50-60-70-80-90 lbs
Performed as RX
Itai Firan 02/09/2015 CrossFit Carnage Round 2 - Overhead Squat 2-2-2 reps Overhead Squat
2-2-2 reps		 30lb bar lbs
Performed as RX
Itai Firan 02/06/2015 CrossFit Carnage For time 10-9-8-7-6-5-4-3-2-1 reps Front Squat-135 For time
10-9-8-7-6-5-4-3-2-1 reps
Front Squat-135/95
Knees to Elbows		 19m 40s
Workout Scaled
Itai Firan 02/04/2015 CrossFit Carnage Round 5 - For Time Row 500m 21 Wall ball Shots-20/ For Time
Row 500m
21 Wall ball Shots-20/10ft-15/9ft
12 toes to Bar		 6m 00s
Workout Scaled
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