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Athlete Date Sort Location Workout Name Description Results
Amanda Hudson 12/09/2015 CrossFit Annihilation 12/9/15 Double TABATA Alternating:
Hollow Body Hold
Hand Stand Hold
20 sec work / 10 sec rest

Then 5 RFT
800m Run
Rest 3 minutes between each round		 24m 00s
Performed as RX
Amanda Hudson 12/03/2015 CrossFit Annihilation 12/3/15 10 Min Practice Jerk from Rack
95 lb

8 Rounds for Total Reps 30 sec work / 15 sec rest
Double DB Front Squat 50/30
Alternating DB Snatch 50/30
Double DB Push Jerk 50/30
Single DB Pistol Squat / Lunge 50/30		 325 reps
Workout Scaled
Amanda Hudson 12/01/2015 CrossFit Annihilation 12/1/15 Back Squat
12 reps every 3 minutes for 5 rounds
Score = total weight over 5 sets
4,560 lb total weight

For Time:
100 Sit Up
100 Push Up
50 Deadlift 155/105
50 Box Jump 24/20
50 Sit Up
 21m 15s
Performed as RX
Amanda Hudson 11/30/2015 CrossFit Annihilation 11/30/15 1 RM on Front Squat
135 lb

8 Round TABATA 20 sec work / 10 sec rest
KB Swing 53/35
Knees to Elbows
Goblet Squat
Pull Up		 240 reps
Workout Scaled
Amanda Hudson 11/24/2015 CrossFit Annihilation 11/24/15 Deadlift
2-2-2-2-2 175 lb

15 Min EMOM 1 Rep Clean
90 lb		 175 lb Deadlift lbs
90 lb Clean lbs
Performed as RX
Amanda Hudson 11/23/2015 CrossFit Annihilation 11/23/15 Strict Press
12-12-12-12-12 45 lb

4 RFT
50 Double Under (150 Sin)
4 Rope Climb (12 Chin Up)		 10m 00s
Performed as RX
Amanda Hudson 11/19/2015 CrossFit Annihilation 11/19/15 5 Rounds
3 Min AMRAP / 1 Min Rest
5 Pull Ups
10 Push Ups
15 Wall Balls 20/14		 9 rounds 5 reps
Workout Scaled
Amanda Hudson 11/17/2015 CrossFt Annihilation 11/17/15 CF OPEN 11.1
10 Min AMRAP
30 Double Under
15 Power Snatch (75/55)

20 Min AMRAP
100m Sled Sprint Relay (50/35) w/teams of 3

*1800m relay final		 4 rounds 62 reps
Workout Scaled
Amanda Hudson 11/16/2015 CrossFit Annihilation 11/16/15 CF OPEN 11.5
20 Min AMRAP
5 Power Clean 145/100
10 Toes to Bar
15 Wall Ball 20/14		 6 rounds 0 reps
Workout Scaled
Amanda Hudson 11/13/2015 CrossFit Annihilation 11/13/15 3 RFT
400m Run
20 Cluster 115/75		 19m 48s
Workout Scaled
Amanda Hudson 09/30/2015 Crossfit Hades 9/30/15 20 Min AMRAP
200m Run
3 Walk Climb
6 Push Press 155/105
9 Deadlift 155/105		 4 rounds 3 reps
Workout Scaled
Amanda Hudson 09/29/2015 Crossfit Hades 9/29/15 4 Rounds TABATA
Double Under
Hang Clean 95/65
KB Swing 53/35
Ball Slam 20/10		 640 reps
Workout Scaled
Amanda Hudson 09/28/2015 Crossfit Hades 9/28/15 Barbara WOD

5 RFT
20 Pull Up
30 Push Up
40 Sit Up
50 Squat

*Rest 3 Minutes Between Rounds

 32m 27s
Performed as RX
Amanda Hudson 09/23/2015 Crossfit Hades 9/23/15 15 Min to Establish 1RM on Push Press
Push Press 105lb

Then 15 Min AMRAP
150m Barbell Overhead Carry 105/75
10 Front Rack Lunge 105/75
5 Handstand Push Up
 2 rounds 11 reps
Workout Scaled
Amanda Hudson 09/18/2015 Crossfit Hades 9/18/18 Bench Press 1-10-1-20-1-30
1's @ 80%-90%-100% of 1 RM
10's @ 70% 20's @ 60% 30's @ 50%

100% Bench Press @ 85 lb

Then 12 Min AMRAP

50ft Shuttle Run
3 Wall Climb
6 Power Clean 155/105		 4 rounds 0 reps
Workout Scaled
Amanda Hudson 09/17/2015 Crossfit Hades 9/17/15 4 RFT

200M Uneven Farmers Carry 20/15
20 Toes to Bar
15 Wall Ball 20/14
10 Burpee Box Jump 24/20		 22m 45s
Performed as RX
Amanda Hudson 09/11/2015 Crossfit Hades 9/11/15 EMOM to Complete 5 Rounds

Push Up
Front Squat 95/65
Straight Let Sit Up
Dumbbell Row
Knees to Elbows		 374 reps
Performed as RX
Amanda Hudson 09/10/2015 Crossfit Hades 9/10/15 15 Min to Establish 1 RM on
Push Press 100 lb

Then 3 RFT

200M Run
3 Bar Muscle Up
6 Push Press @ 75% of 1 RM 75 lb
9 Deck Squat		 11m 27s
Performed as RX
Amanda Hudson 09/09/2015 Crossfit Hades 9/9/15 10-9-8-7-6-5-4-3-2-1

Double Under
Power Clean 155/105
Box Jump 24/20

 17m 24s
Workout Scaled
Amanda Hudson 09/04/2015 Crossfit Hades 9/4/15 20 Min AMRAP

10 Toes to Bar
15 Barbell Row 135/95
20 Plyo Push Up		 5 rounds 35 reps
Workout Scaled
Amanda Hudson 09/02/2015 Crossfit Hades 9/2/15 4 RFT

20 Overheadh Lunge 45/25
15 Hang Clean 155/105
10 Burpee Box Jump 24/20		 24m 12s
Workout Scaled
Amanda Hudson 08/26/2015 Crossfit Hades 8/26/15 15 Min to Establish 1RM on
Deadlift 190

Then 15 Min AMRAP

5 Deadlift @ 85% of 1RM 160 lb
10 Weighted Step Up 20 lb
1 Rope Climb		 5 rounds 0 reps
Workout Scaled
Amanda Hudson 08/25/2015 Crossfit Hades 8/25/15 4 RFT

400m Run
5 Wall Climb
10 Ball Slam to Deck Squat 15/10
15 Sumo Deadlift High Pull 90/70		 27m 30s
Performed as RX
Amanda Hudson 08/21/2015 Crossfit Hades 8/21/15 TABATA
20 Seconds of Work, 10 Seconds of Rest
4 Rounds Of

Double Under
Wall Ball 20/14
High Pull 85/65
Front Rack Lunge 85/65		 532 reps
Performed as RX
Amanda Hudson 08/10/2015 Crossfit Hades 8/10/15 2 RFT

50 Double Under (150 Sin)
50 Sit Up
40 Double Under (120 Sin)
40 Russian Twist
30 Double Under (90 Sin)
30 Toes to Bar
20 Double Under (60 Sin)
20 Reverse Slam Ball		 23m 00s
Performed as RX
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