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Athlete Date Sort Location Workout Name Description Results
Rachel Cowen 02/17/2015 CrossFit Carnage Jerk 1-1-1 Jerk
1-1-1		 135 lbs
Performed as RX
Rachel Cowen 02/17/2015 CrossFit Carnage Shoulder Press 5-5-5-5-5 Shoulder Press
5-5-5-5-5 reps		 85 lbs
Performed as RX
Rachel Cowen 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		 27m 22s
Performed as RX
Rachel Cowen 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		 15m 34s
Performed as RX
Rachel Cowen 02/04/2015 CrossFit Carnage Round 1 - 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		 4m 49s
Performed as RX
Rachel Cowen 02/04/2015 CrossFit Carnage Round 2 - For Time Row 500m 21 Wall ball Shots-20/ None 5m 27s
Performed as RX
Rachel Cowen 02/04/2015 CrossFit Carnage Round 3 - 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		 5m 33s
Performed as RX
Rachel Cowen 02/04/2015 CrossFit Carnage Round 4 - 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 02s
Performed as RX
Rachel Cowen 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		 5m 21s
Performed as RX
Rachel Cowen 02/02/2015 CrossFit Carnage Angie For time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats		 33m 40s
Workout Scaled
Rachel Cowen 01/30/2015 CrossFit Carnage Round 1 - 3 mins on 1 min off Burpees GHD Sit Ups 3 mins on 1 min off
Burpees
GHD Sit Ups
Dumbbell Power Snatch-45/25		 95 reps
Performed as RX
Rachel Cowen 01/30/2015 CrossFit Carnage Round 2 - 3 mins on 1 min off Burpees GHD Sit Ups 3 mins on 1 min off
Burpees
GHD Sit Ups
Dumbbell Power Snatch-45/25		 85 reps
Performed as RX
Rachel Cowen 01/30/2015 CrossFit Carnage Round 3 - 3 mins on 1 min off Burpees GHD Sit Ups 3 mins on 1 min off
Burpees
GHD Sit Ups
Dumbbell Power Snatch-45/25		 83 reps
Performed as RX
Rachel Cowen 01/28/2015 CrossFit Carnage 4 rounds for time Run 400m 21 Rings Dips 12 Thrust 4 rounds for time
Run 400m
21 Rings Dips
12 Thruster-95/65		 20m 55s
Workout Scaled
Rachel Cowen 01/23/2015 CrossFit Carnage 5min EMOM 5 Deadlift-225/185 AMRAP Sit Ups 5min EMOM
5 Deadlift-225/185
AMRAP
Sit Ups		 77 reps
Performed as RX
Rachel Cowen 01/23/2015 CrossFit Carnage 5min EMOM 5 Power Clean-135/95 AMRAP Russian Twist 5min EMOM
5 Power Clean-135/95
AMRAP
Russian Twist-20/15		 65 reps
Performed as RX
Rachel Cowen 01/23/2015 CrossFit Carnage 5min EMOM 5 Push Press-135/95 AMRAP Med Ball Sit U 5min EMOM
5 Push Press-135/95
AMRAP
Med Ball Sit Ups-20/15		 37 reps
Performed as RX
Rachel Cowen 01/20/2015 CrossFit Carnage Heavy as possible Front Squat, 5 reps Heavy as possible
Front Squat, 5 reps		 135 lbs
Performed as RX
Rachel Cowen 01/20/2015 CrossFit Carnage 4 rounds for time 15 GHD Sit Ups 20 Back Extension 4 rounds for time
15 GHD Sit Ups
20 Back Extensions		 5m 52s
Performed as RX
Rachel Cowen 01/19/2015 CrossFit Carnage 15min AMRAP 3 Power Snatch-75/55 3 Chest To Bar 15min AMRAP

3 Power Snatch-75/55
3 Chest To Bar Pull Ups

6 Power Snatch-75/55
6 Chest To Bar Pull Ups

9 Power Snatch-75/55
9 Chest To bar Pull Ups

12 Power Snatch-75/55
12 Chest To bar Pull Ups

15 Power Snatch-75/55
15 Chest To Bar Pull Ups

-Use this rep scheme for 15min AMRAP		 116 reps
Workout Scaled
Rachel Cowen 01/16/2015 CrossFit Carnage Shoulder Press 5-5-5-5-5 Shoulder Press
5-5-5-5-5 reps		 85 lbs
Performed as RX
Rachel Cowen 01/16/2015 CrossFit Carnage Push Press 3-3-3-3 Push Press
3-3-3-3 reps		 100 lbs
Performed as RX
Rachel Cowen 01/16/2015 CrossFit Carnage Push Jerk 1-1-1 Push Jerk
1-1-1 reps		 130 lbs
Performed as RX
Rachel Cowen 01/14/2015 CrossFit Carnage Round 1 - Row 500m 21 Overhead Squat-95/65 12 Ches Row 500m
21 Overhead Squat-95/65
12 Chest To Bar Pull Ups		 5m 40s
Workout Scaled
Rachel Cowen 01/14/2015 CrossFit Carnage Round 2 - Row 500m 21 Overhead Squat-95/65 12 Ches Row 500m
21 Overhead Squat-95/65
12 Chest To Bar Pull Ups		 6m 41s
Workout Scaled
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