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Athlete Date Sort Location Workout Name Description Results
Rachel Cowen 01/14/2015 CrossFit Carnage Round 3 - Row 500m 21 Overhead Squat-95/65 12 Ches Row 500m
21 Overhead Squat-95/65
12 Chest To Bar Pull Ups		 6m 42s
Workout Scaled
Rachel Cowen 01/13/2015 CrossFit Carnage For time 12 HSPUs 7 Hang Squat Clean-155/105 20 Bo For time
12 HSPUs
7 Hang Squat Clean-155/105
20 Box Jumps-24/20
7 Hang Squat Clean-155/105
12 HSPUs



 6m 34s
Workout Scaled
Rachel Cowen 01/09/2015 CrossFit Carnage 3 rounds for time 7 Deadlift-225/185 14 Burpees R 3 rounds for time

7 Deadlift-225/185
14 Burpees
Run 400m		 16m 13s
Workout Scaled
Rachel Cowen 01/08/2015 CrossFit Carnage 15min AMRAP following the rep scheme below 3 Clea 15min AMRAP following the rep scheme below

3 Clean and Jerks-135/95
3 Toes to Bar

6 Clean and Jerks-135/95
6 Toes to Bar

9 Clean and Jerks-135/95
9 Toes to Bar

12 Clean and Jerks-135/95
12 Toes to Bar

15 Clean and Jerks-135/95
15 Toes to Bar

18 Clean and Jerks-135/95
18 Toes to Bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 71 reps
Performed as RX
Rachel Cowen 01/07/2015 CrossFit Carnage EMOM for 8 minutes 2 Hanging Power Snatch 135/95 EMOM for 8 minutes
2 Hanging Power Snatch 135/95

3 rounds for time:
10 Box Jumps 24/20
15 Wall Balls 20/10 15/9		 13m 08s
Workout Scaled
Rachel Cowen 01/02/2015 CrossFit Carnage CrossFit Total Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max		 565 lbs
Performed as RX
Rachel Cowen 12/30/2014 CrossFit Carnage Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 49m 33s
Performed as RX
Rachel Cowen 12/26/2014 CrossFit Carnage 4 rounds of 1min AMRAP at each station: Double Und 4 rounds of
1min AMRAP at each station:
Double Unders
Burpees
Med Ball Sit Ups-20/15
Burpees
Dumbbell Snatch-45/25-Alternate
Burpees
Hammer Strikes

-Rest 1min between rounds		 355 reps
Performed as RX
Rachel Cowen 12/23/2014 CrossFit Carnage For time 40 Double Unders 15 Barbell Burpees 21 Po For time
40 Double Unders
15 Barbell Burpees
21 Power Snatch-95/65
15 Barbell Burpees
40 Double Unders

 10m 40s
Performed as RX
Rachel Cowen 12/22/2014 CrossFit Carnage Elizabeth 21-15-9
Clean 135/95
Ring Dips		 8m 37s
Workout Scaled
Rachel Cowen 12/18/2014 CrossFit Carnage 3 rounds for time Run 400m 21 Deadlifts-135/95 14 3 rounds for time
Run 400m
21 Deadlifts-135/95
14 Ring Dips		 16m 41s
Workout Scaled
Rachel Cowen 12/17/2014 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
Toes to Bar		 11m 45s
Workout Scaled
Rachel Cowen 12/16/2014 CrossFit Carnage For time 60 Double Unders 15 Power Clean-135/95 21 For time
60 Double Unders
15 Power Clean-135/95
21 Kettle Bell Swings-55/35
15 Power Clean-135/95
60 Double Unders		 9m 01s
Workout Scaled
Rachel Cowen 12/15/2014 CrossFit Carnage Snatch, 1 rep max Heavy as Possible
Snatch, 1 rep		 100# lbs
Performed as RX
Rachel Cowen 12/15/2014 CrossFit Carnage 3 rounds for time 7 Power Snatch-95/65 14 Burpees 3 rounds for time
7 Power Snatch-95/65
14 Burpees		 7m 13s
Performed as RX
Rachel Cowen 12/12/2014 CrossFit Carnage 1 Deadlift 10 Chest to Bar Pull Ups 10 Med Ball Si Body Weight
1 Deadlift
10 Chest to Bar Pull Ups
10 Med Ball Sit Ups

2 Deadlift
9 Chest to Bar Pull Ups
10 Med Ball Sit Ups

3 Deadlift
8 Chest To Bar Pull Ups
10 Med Ball Sit Ups

4 Deadlift
7 Chest to Bar Pull Ups
10 Med Ball Sit Ups

5 Deadlift
6 Chest to Bar Pull Ups
10 Med Ball Sit Ups

6 Deadlift
5 Chest to Bar Pull Ups
10 Med Ball Sit Ups

7 Deadlift
4 Chest to Bar Pull Ups
10 Med Ball Sit Ups

8 Deadlift
3 Chest to Bar Pull Ups
10 Med Ball Sit Ups

9 Deadlift
2 Chest to Bar Pull Ups
10 Med Ball Sit Ups

10 Deadlift
1 Chest to Bar Pull Ups
10 Med Ball Sit Ups

 25m 40s
Workout Scaled
Rachel Cowen 12/10/2014 CrossFit Carnage Jerk, 1 rep max Jerk, 1 rep max 145# lbs
Performed as RX
Rachel Cowen 12/10/2014 CrossFit Carnage 4 rounds for time 15 GHD Sit Ups 25 Back Extension 4 rounds for time
15 GHD Sit Ups
25 Back Extension		 5m 56s
Performed as RX
Rachel Cowen 12/05/2014 CrossFit Carnage 5min EMOM 5 Deadlift-225/185 AMRAP Plate Sit Ups-2 5min EMOM
5 Deadlift-225/185
AMRAP
Plate Sit Ups-25/15

-Rest 1min-

5min EMOM
5 Hang Power Cleans-155/115
AMRAP
Med Ball Sit Ups-20/15

-Rest 1min-

5min EMOM
5 Push Press-135/95
AMRAP
Russian Twist-20/15		 197 reps
Workout Scaled
Rachel Cowen 12/03/2014 CrossFit Carnage For time Run 400m 30 Walking Lunge 20 Push Ups 10 For time
Run 400m
30 Walking Lunge
20 Push Ups
10 Power Snatch 135/95
20 Push Ups
30 Walking Lunge
Run 400m		 11m 17s
Workout Scaled
Rachel Cowen 12/02/2014 CrossFit Carnage For time 21-15-9 reps of Overhead Squats 95/65 Bar For time
21-15-9 reps of
Overhead Squats 95/65
Barbell Burpees		 10m 37s
Performed as RX
Rachel Cowen 11/26/2014 CrossFit Carnage Row for 60 Calories Row for 60 Calories 4m 51s
Performed as RX
Rachel Cowen 11/26/2014 CrossFit Carnage AMRAP 6 Minutes Strict Pull-ups 3 Push-ups 5 AMRAP 6 Minutes
Strict Pull-ups 3
Push-ups 5		 5 rounds 3 reps
Workout Scaled
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