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Athlete Date Sort Location Workout Name Description Results
Amanda Hudson 06/09/2015 Crossfit Hades 6/9/15 21*18*15*12*9*6*3*

KB Swing 26 lb
Incline Push Up 24"
Medicine Ball Sit Up 15 lb
*50 ft Shuttle Run		 24m 45s
Performed as RX
Amanda Hudson 06/08/2015 Crossfit Hades 6/8/15 For Time Complete
20 Squat Clean @ 95% of 1 RM 85 lb

Then
18 Min EMOM
20 Double Under / 60 Sin
10 Front Rack Lunge 115/75
10 Toes to Bar		 7m 37s
Performed as RX
Amanda Hudson 06/05/2015 Crossfit Hades 6/5/15 TABATA

Burpee
KB Swing 53/35
Push Up
Sit Up		 254 reps
Performed as RX
Amanda Hudson 06/04/2015 Crossfit Hades 6/4/15 20 Min AMRAP

20 Double Under / 60 Sin
10 Squat Clean 65 lb
20 Renegade Row 15 lb		 4 rounds 24 reps
Performed as RX
Amanda Hudson 06/03/2015 Crossfit Hades 6/3/15 10 Min EMOM
3 Push Press @ 75% 1 RM 70 lb

Then
4 RFT
5 Wall Climb
10 Box Jump 20"
15 Pull Up		 14m 05s
Workout Scaled
Amanda Hudson 06/01/2015 Crossfit Hades 6/1/15 10*9*8*7*6*5*4*3*2*1

Hang Clean 135/95
Lateral Burpee Over Bar
KB Swing 53/35
* 20 Double Under (60 Sin)		 28m 09s
Workout Scaled
Amanda Hudson 05/29/2015 Crossfit Hades 5/29/15 Back Squat 3-3-2-2-1-1
135 lb last round

10 min EMOM
4 Back Rack Lunges @ 65% 85 lb
4 Box Jump Overs 24"/20"

 9 rounds 0 reps
Workout Scaled
Amanda Hudson 05/28/2015 Crossfit Hades 5/28/15 20 Min AMRAP

2 Rope Climb
4 HSPU
8 Power Clean 135/95
300m Run
 4 rounds 0 reps
Workout Scaled
Amanda Hudson 05/27/2015 Crossfit Hades 5/27/15 15 Min to determine 1 RM on Power Snatch
65 lb

Then

15 Min AMRAP
6 Power Snatch @ 50% of 1 RM 45lb
8 Burpee Box Jump
10 Knees to Elbows		 4 rounds 2 reps
Performed as RX
Amanda Hudson 05/15/2015 Crossfit Hades 5/15/15 4 Rounds for Time

400m Run
5 Man Makers 15 lb
20 Deadlifts 185/135		 25m 00s
Workout Scaled
Amanda Hudson 05/14/2015 Crossfit Hades 5/14/15 15 Min AMRAP

100 Singles
3 Wall Climbs
6 Deck Squats w/Ball Slam 15lb
9 Toes to Bar		 4 rounds 100 reps
Performed as RX
Amanda Hudson 05/12/2015 Crossfit Hades 5/12/15 15 Min to establish 1 RM on

Power Cleans 85 lb

Then 15 Min AMRAP

20 D/U
6 Power Clean @ 85% of 1 RM 70 lb
12 Pull Up		 6 rounds 0 reps
Workout Scaled
Amanda Hudson 05/11/2015 Crossfit Hades 5/11/15 4 Rounds for Time

200m Run
20 Wall Ball 12lb
20 KB Hang Clean 20lb
10 Hand Release Push Up		 15m 15s
Performed as RX
Amanda Hudson 05/07/2015 Crossfit Hades 5/7/15 10*9*8*7*6*5*4*3*2*1

Push Split Jerk 135/95
Pull Up
*Rope Climb		 22m 15s
Workout Scaled
Amanda Hudson 05/06/2015 Crossfit Hades 5/6/15 21-18-15-12-9-6-3

Hang Cleans 135/95 lb
Front Rack Lunges 135/95 lb
Ring Dips		 30m 44s
Workout Scaled
Amanda Hudson 05/04/2015 Crossfit Hades 5/4/15 Front Squats
2-2-2-2-2
125 lb

Then
10-9-8-7-6-5-4-3-2-1

Front Squats 85lb
Burpee Box Jumps 20"		 18m 27s
Performed as RX
Amanda Hudson 05/01/2015 Crossfit Hades 5/1/15 TABATA
20 Sec Work 10 Sec Rest
4 Rounds Of:

Renegade Rows 15 lb
Parallette Dips w/Plate
Goblet Squats 25 lb
Weighted Step Ups 15 lb		 349 reps
Performed as RX
Amanda Hudson 04/30/2015 Crossfit Hades 4/30/15 4 RFT

30 Lateral Jump Over Bar
20 DB Weighted Lunge
15 High Pull 115/75
10 Push Press 115/75		 20m 00s
Workout Scaled
Amanda Hudson 04/29/2015 Crossfit Hades 4/29/15 100 Double Unders (200 SIN)
90 Russian Twists 20 lb
80 Air Squats
70 Sit Ups
60 Ball Slams 10 lb
50 Push Ups
40 Wall Balls
30 Toes to Bar
20 Power Cleans 85 lb
10 Pull Ups		 26m 20s
Performed as RX
Amanda Hudson 04/27/2015 Crossfit Hades 4/27/15 AMRAP 20 Minutes

20 Double Under SIN
10 Hang Squat Clean 75 lb
15 Incline Pushup 20"		 5 rounds 0 reps
Performed as RX
Amanda Hudson 04/24/2015 Crossfit Hades 4/24/15 4 Rounds for Time

300m Sandbag Run
10 Sandbag Get Ups
15 Burpee Sandbag Jump Overs		 28m 20s
Performed as RX
Amanda Hudson 04/23/2015 Crossfit Hades 4/23/15 EMOM 10 Minutes Complete

3 Push Press 70 lb

Then 15 Min AMRAP

5 Hand Stand Push Up
10 Sumo Deadlift High Pull 55 lb
15 Straight Leg Sit Up w/Wall Ball 10 lb		 5 rounds 5 reps
Workout Scaled
Amanda Hudson 04/22/2015 Crossfit Hades 4/22/15 15 Minutes to Establish 3 RM on

Front Squat 105 lb

Then 21 * 15 * 9

Deadlifts 225/155
Pistols
Box Jump Overs 24/20 RX
*400m Run		 17m 16s
Workout Scaled
Amanda Hudson 04/21/2015 Crossfit Hades 4/21/15 EMOM Rotate through until 3 Rounds Complete

KB Swings 53/35
Pull Ups
Hang Cleans 115/75 RX
Knees to Elbows
Russian Twist w/KB

Rest 1 minute after each round		 3 rounds 289 reps
Workout Scaled
Amanda Hudson 04/20/2015 Crossfit Hades 4/20/15 AMRAP 20 Minutes

20 Lateral Jumps Over Parallette
6 Curtis P's 65 lb
12 Weighted Burpees Bumper Jump 10 lb
 4 rounds 0 reps
Performed as RX
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