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Athlete Date Sort Location Workout Name Description Results
Amanda Hudson 08/07/2015 Crossfit Hades 8/7/15 20 Min AMRAP

20 Lateral Jump Over Bar
15 Deadlift 205/145 lb
10 Deck Squat to Wall Ball		 5 rounds 20 reps
Workout Scaled
Amanda Hudson 08/03/2015 Crossfit Hades 8/3/15 15 Min to establish 1RM on
Front Squat 135

15 Min AMRAP

3 Curtis P's 65 lb
6 Burpee Box Jump 20"		 5 rounds 1 reps
Performed as RX
Amanda Hudson 07/31/2015 Crossfit Hades 7/31/15 EMOM 4 Rounds

Med/Ball Sit Up 12 lb
Floor Wiper 95/65 lb
Russian Twist 35/25 lb
V-Up
Knees to Elbows		 274 reps
Performed as RX
Amanda Hudson 07/29/2015 Crossfit Hades 7/29/15 20 Min AMRAP

200m Run
10 Sandbag Get Up 70/40
Deadlift 165/125 		3 rounds 4 reps
Workout Scaled
Amanda Hudson 07/28/2015 Crossfit Hades 7/28/15 15 Min to establish 1RM on

Hang Clean 110 lb

Then 4 RFT

8 Hang Clean @ 75% of 1RM 85 lb
10 Lateral Burpee Over Bar
12 KB Swing 30 lb		 13m 06s
Performed as RX
Amanda Hudson 07/27/2015 Crossfit Hades 7/27/15 10*9*8*7*6*5*4*3*2*1*

Thruster 65lb
Pull Up
*10 Double Under (30 Sin)		 20m 58s
Workout Scaled
Amanda Hudson 07/24/2015 Crossfit Hades 7/24/15 20 Min AMRAP

30 Double Under (90 Single)
20 Plyo Push Up w/Slam Ball
10 Deck Squat w/Slam Ball		 4 rounds 53 reps
Performed as RX
Amanda Hudson 07/23/2015 Crossfit Hades 7/23/15 4 RFT

200M Run
10 Barbell High Pull 115/85
15 Front Squat 115/85
20 Weighted Step Up 35/20		 22m 00s
Workout Scaled
Amanda Hudson 07/16/2015 Crossfit Hades 7/16/15 20 Min AMRAP

12 Deadlift 185/125
9 Wall Ball 20/14
6 Hand Release Push Up		 7 rounds 0 reps
Workout Scaled
Amanda Hudson 07/15/2015 Crossfit Hades 7/15/15 5 RFT

5 Bear Complex 115/75
(power clean, front squat, push press, back squat, push press)
20 Pull Up

*rest 1 minute between rounds		 24m 55s
Workout Scaled
Amanda Hudson 07/13/2015 Crossfit Hades 7/13/15 The Ensign

Six 3 Minute Sets - 3 Min AMRAP
3 Clean 155/110
6 Push Up
9 Air Squat / Ring Dip

*alternate air squats and ring dips each round
*rest 1 minute between rounds		 12 rounds 35 reps
Workout Scaled
Amanda Hudson 07/10/2015 Crossfit Hades 7/10/15 20 Min AMRAP

100M uneven Farmer Carry
10 Push Press 115/75
8 Burpee Box Jump 20"
 6 rounds 0 reps
Performed as RX
Amanda Hudson 07/09/2015 Crossfit Hades 7/9/15 TABATA
4 Rounds Of:
Double Under
Power Clean 95/65 lb
Med/Ball Sit Up 15 lb
Weighted Lunge 45/25 lb		 513 reps
Performed as RX
Amanda Hudson 07/07/2015 Crossfit Hades 7/7/15 15 Min to establish 1 RM on
Hang Squat Clean 100 lb

Then 4 RFT
50m Shuttle Run
6 Hang Squat Clean @ 75% of 1 RM 75 lb
12 Box Jump Overs 24"/20"		 14m 45s
Performed as RX
Amanda Hudson 07/06/2015 Crossfit Hades 7/6/15 20 Min AMRAP

10 Ring Rows
10 Push Press 115/85
10 Knees to Elbows
 6 rounds 0 reps
Workout Scaled
Amanda Hudson 07/02/2015 Crossfit Hades 7/2/15 10*9*8*7*6*5*4*3*2*1*

Clean & Jerk 155/105
Pull Up
*10 Double Under (30 Sin)		 27m 18s
Workout Scaled
Amanda Hudson 06/30/2015 Crossfit Hades 6/30/15 EMOM Rotate through following until 5 Rounds Complete:

Push Up
Med/Ball Sit Up 15 lb
Box Jump 20"
Double Under (Sin)
KB Swing 30 lb		 833 reps
Performed as RX
Amanda Hudson 06/29/2015 Crossfit Hades 6/29/15 Strength - Power Snatch
1-1-1-1-1-1 65 lb

Then 4 RFT
9 Hang Clean 115/65 lb
6 Overhead Squat 115/65 lb
3 Rope Climb		 17m 30s
Workout Scaled
Amanda Hudson 06/25/2015 Crossfit Hades 6/25/15 20 Min AMRAP

10 Med Ball to Toes 20/14 15 lb
8 Man Maker 1335/95
6 Box Jump 24/20		 6 rounds 10 reps
Workout Scaled
Amanda Hudson 06/23/2015 Crossfit Hades 6/23/15 Five 3 Minute Sets - 3 Min AMRAP
12 Front Squats 135/95
10 Burpee Deck Squat w/Slam Ball 10 lb		 5 rounds 3 reps
Workout Scaled
Amanda Hudson 06/22/2015 Crossfit Hades 6/22/15 For Time Complete:

400m Run w/Medicine Ball 20/14
12 Clean & Jerk 155/105
20 Double Under (60 Single)
21 Pull Up
400m Run w/Medicine Ball 20/14
9 Clean & Jerk 155/105
20 Double Under (60 Single)
15 Pull Up
400m Run w/Medicine Ball 20/14
6 Clean & Jerk 155/105
20 Double Under (60 Single)
9 Pull Up		 25m 10s
Workout Scaled
Amanda Hudson 06/19/2015 Crossfit Hades 6/19/15 PARTNER WOD

400m Run (both)
75 Wall Ball 20/14 (wall sit)
150 KB Swing 53/35 (plank)
75 Burpee (bar hold 45/35)
400m Run (both)

*10 Sit Up penalty if partner leaves position during reps
 25m 25s
Performed as RX
Amanda Hudson 06/17/2015 Crossfit Hades 6/17/15 15 Min to establish 1 RM on
Deadlift 185 lb

Then
15 Min AMRAP
20 Mountain Climber
15 Deadlift @ 50% 1 RM 105 lb
10 Knees to Elbows

 6 rounds 20 reps
Performed as RX
Amanda Hudson 06/12/2015 Crossfit Hades 6/12/15 AMRAP 3 Rounds of 6 Minutes Each:

5 Hand Stand Push Up
1 Rope Climb

5 Pull Up
10 Hand Release Push Up

200m Run
10 Deadlift 185/135		 10 rounds 5 reps
Workout Scaled
Amanda Hudson 06/11/2015 Crossfit Hades 6/11/15 Dirty Thirty

30 Box Jump 24/20
30 Jumping Pull Up
30 KB Swing 53/35
30 Walking Lunge
30 Knees to Elbows
30 Push Press 45/30
30 Back Extension
30 Wall Ball Shot 24/14
30 Burpee
30 Double Under		 23m 50s
Workout Scaled
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