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Athlete Date Sort Location Workout Name Description Results
Rachel Cowen 04/28/2015 CrossFit Carnage 3 rounds for time Run 400m 21 SDLHP-75/55 12 Toes 3 rounds for time
Run 400m
21 SDLHP-75/55
12 Toes to Bar		 15m 26s
Workout Scaled
Rachel Cowen 04/20/2015 CrossFit Carnage Elizabeth 21-15-9 reps for time Clean-135/95 Ri Elizabeth
21-15-9 reps for time
Clean-135/95
Ring Dips		 8m 32s
Workout Scaled
Rachel Cowen 04/15/2015 CrossFit Carnage 5min EMOM 5 Deadlift-225/185 AMRAP Sit Ups -1min 5min EMOM
5 Deadlift-225/185
AMRAP
Sit Ups

-1min Rest-

5min EMOM
5 Power Clean-185/145
AMRAP
Sit Ups

-1min Rest-

5min EMOM
5 Front Squat-135/95
AMRAP
Sit Ups		 106 reps
Performed as RX
Rachel Cowen 04/13/2015 CrossFit Carnage CrossFit Total Back Squat, 1 rep Shoulder Press, 1 CrossFit Total
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep		 570 lbs
Performed as RX
Rachel Cowen 04/09/2015 CrossFit Carnage 5 rounds for time 5 Deadlifts-275/185 10 Burpees 5 rounds for time
5 Deadlifts-275/185
10 Burpees		 9m 56s
Workout Scaled
Rachel Cowen 04/07/2015 CrossFit Carnage 3 rounds for time of Run 400m 12 Clean and Jerk-13 3 rounds for time of
Run 400m
12 Clean and Jerk-135/95		 17m 34s
Performed as RX
Rachel Cowen 04/06/2015 CrossFit Carnage Fran 21-15-9 reps for time Thruster-95/65 Pull Ups Fran
21-15-9 reps for time
Thruster-95/65
Pull Ups		 11m 51s
Workout Scaled
Rachel Cowen 04/03/2015 CrossFit Carnage 3 Rounds For Time: 100 Dubs 30 Kettlebell Swings 5 3 Rounds For Time:
100 Dubs
30 Kettlebell Swings 55/35		 17m 21s
Performed as RX
Rachel Cowen 04/01/2015 CrossFit Carnage 21-15-9 reps for time Push Press-115/85 Burpee Box 21-15-9 reps for time
Push Press-115/85
Burpee Box Jump-24/20		 13m 55s
Performed as RX
Rachel Cowen 03/31/2015 CrossFit Carnage 4 rounds each for time of Row 600m 20 Pull Ups 30 4 rounds each for time of
Row 600m
20 Pull Ups
30 Wall Ball Shots-20/10ft-15/9ft

Post best time		 7m 24s
Performed as RX
Rachel Cowen 03/30/2015 CrossFit Carnage Power Clean 3-3-3-3-3 reps Power Clean
3-3-3-3-3 reps		 130 lbs
Performed as RX
Rachel Cowen 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		 17m 53s
Workout Scaled
Rachel Cowen 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. 		57 reps
Workout Scaled
Rachel Cowen 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		 29m 57s
Workout Scaled
Rachel Cowen 03/17/2015 CrossFit Carnage Back Squat 5-5-5-5-5 reps Back Squat
5-5-5-5-5 reps

Post max load		 180 lbs
Performed as RX
Rachel Cowen 03/11/2015 CrossFit Carnage 4 rounds for time 50 Double Unders 15 Power Snatch 4 rounds for time
50 Double Unders
15 Power Snatch-75/55		 15m 15s
Performed as RX
Rachel Cowen 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		 8m 46s
Performed as RX
Rachel Cowen 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		 48 reps
Performed as RX
Rachel Cowen 02/27/2015 CrossFit Carnage 15.1 A - 6 minute 1 rep max clean and jerk 6 minute
1 rep max clean and jerk		 135 lbs
Performed as RX
Rachel Cowen 02/26/2015 CrossFit Carnage 4 rounds for time Run 400m 30 Double Unders 12 Bur 4 rounds for time
Run 400m
30 Double Unders
12 Burpees		 24m 54s
Performed as RX
Rachel Cowen 02/23/2015 CrossFit Carnage Power Clean 5-5-5-5-5 reps Power Clean
5-5-5-5-5 reps		 120 lbs
Performed as RX
Rachel Cowen 02/23/2015 CrossFit Carnage Front Squat 3-3-3-3 reps Front Squat
3-3-3-3 reps		 135 lbs
Performed as RX
Rachel Cowen 02/23/2015 CrossFit Carnage Push Jerk 1-1-1 reps Push Jerk
1-1-1 reps		 125 lbs
Performed as RX
Rachel Cowen 02/20/2015 CrossFit Carnage For time Run 400m 25 Burpees 50 Sit Ups 30 Power S For time
Run 400m
25 Burpees
50 Sit Ups
30 Power Snatch-75/55
50 Sit Ups
25 Burpees
Run 400m		 20m 28s
Performed as RX
Rachel Cowen 02/17/2015 CrossFit Carnage Push Press 3-3-3-3 Push Press
3-3-3-3		 120 lbs
Performed as RX
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