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Athlete Date Sort Location Workout Name Description Results
Jon Hayes 07/21/2016 Stars and Stripes CrossFit Furious 10 RFT: (95/65#)

10 DL
10 Back Squat
10 Power Clean
10 Push Jerk
10 SDHP
10 Front Squat
10 Hang Clean
10 Thrusters
10 Power Snatch
10 OHS
**Eliminate last movement each round**
**45' CAP**		 42m 44s
Performed as RX
Jon Hayes 07/20/2016 Stars and Stripes CrossFit Push Pull 5 RFT:
15 SDLHP (115/75) (95/65)
15 HSPU
1:30 Rest
*Goal = go unboken on SDLHP		 15m 41s
Performed as RX
Jon Hayes 07/13/2016 Stars and Stripes CrossFit The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 49m 17s
Performed as RX
Jon Hayes 07/01/2016 Stars and Stripes CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 1m 53s
Workout Scaled
Jon Hayes 06/17/2016 Stars and Stripes CrossFit 2016 Lurong Living Summertime Challenge Workout 5 Beginning on a 4-minute clock, complete as many reps as possible of:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 155#

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 185#

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 205#

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 225#

Stop at 16 minutes.		 132 reps
Performed as RX
Jon Hayes 06/12/2016 Stars and Stripes CrossFit Regional Marathon 1/3 of each 2013 CrossFit Regionals Events:

Event 1:
333M Row
17 Thrusters (45#)
10 Pull Ups

Event 2:
10 Burpee Muscle Ups

Event 3:
33 Wall Ball (20#)
33 C2B Pull Ups
33 Pistols (Total)
33 SA DB Snatch (70#)

Event 4:
7-5-3 Deadlift (315)/Box Jump (30")

Event 5:
33 Double Unders
17 HSPU
14 T2B
10 S2OH (160#)
30 Ft. Front Rack Lunge (33')

Event 6:
4 RFT:
1 Rope Climb
100 Ft. Sprint
2 Squat Cleans
100 Ft. Sprint		 33m 36s
Workout Scaled
Jon Hayes 06/08/2016 Stars and Stripes CrossFit 2016 Lurong Living Summertime Challenge Workout 4 10, 8, 6, 4, 2 Hang Power Clean (155#)
5, 4, 3, 2, 1 20 M Shuttle Run 		2m 59s
Performed as RX
Jon Hayes 06/06/2016 Stars and Stripes CrossFit 2016 CrossFit Games Regional Workout 2 10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

M 70 lb. F 53 lb.
Time cap: 20 minutes		 5 rounds 26 reps
Workout Scaled
Jon Hayes 06/02/2016 Stars and Stripes CrossFit 2016 Lurong Living Summertime Challenge Workout 3 Max Reps 2' On/1' Off

Deadlift - 275#
Back Squat - 225#
S2OH - 185# 		67 reps
Performed as RX
Jon Hayes 05/30/2016 Stars and Stripes CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 48m 45s
Performed as RX
Jon Hayes 05/29/2016 Stars and Stripes CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 7m 49s
Performed as RX
Jon Hayes 05/26/2016 Stars and Stripes CrossFit One More Round 30 RFT
3 Push Up
3 Power Clean
3 Front Squat
(115/75) (75/55)		 19m 52s
Performed as RX
Jon Hayes 05/26/2016 Stars and Stripes CrossFit Frantasy Land For time:
21-15-9 reps of:
95-lb. thrusters
Pull-ups
15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups		 18m 56s
Workout Scaled
Jon Hayes 05/26/2016 Stars and Stripes CrossFit 30 Rounds - 5 30 RFT:
3 Push Ups
3 Power Clean
3 Front Squat
(115#)		 19m 52s
Performed as RX
Jon Hayes 05/24/2016 Stars and Stripes CrossFit 2016 Lurong Living Summertime Challenge Workout 2 21-15-9-6-3
Wall Ball, 20lb. ball to a 10 ft. Target
95 Pound Snatch 		6m 21s
Performed as RX
Jon Hayes 05/20/2016 Stars and Stripes CrossFit 2016 Lurong Living Summertime Challenge Workout 1 Beginning on a 4-minute clock, complete as many reps as possible of:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 155#

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 185#

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 205#

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 Box Jump Overs 30"
15 toes-to-bars
10 Clean and Jerks 225#

Stop at 16 minutes.		 172 reps
Performed as RX
Jon Hayes 05/18/2016 Stars and Stripes CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 24m 05s
Workout Scaled
Jon Hayes 05/05/2016 Stars and Stripes CrossFit One Fine Day 5 Rounds/ Max Reps 1'
Battle Ropes
Sledge Hammer
Shuttle Run
KB Snatch (35/26) (26/18)
Calorie Row
Rest		 383 reps
Performed as RX
Jon Hayes 05/05/2016 Stars and Stripes CrossFit Double Grace 135 pound Clean and Jerk, 60 reps 7m 23s
Performed as RX
Jon Hayes 05/05/2016 Stars and Stripes CrossFit CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk		 20 rounds 0 reps
Performed as RX
Jon Hayes 05/04/2016 Stars and Stripes CrossFit 2016 Regional Workout 3 For time:
104 wall-ball shots
52 pull-ups

M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target

Time cap: 6:00, Event 4 begins at 7:00		 6m 16s
Performed as RX
Jon Hayes 05/04/2016 Stars and Stripes CrossFit 2016 Regional Workout 4 4 rounds for time:
28 one-legged squats, alternating
15 power cleans

M 115 lb. F 80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)		 9m 40s
Workout Scaled
Jon Hayes 05/03/2016 Stars and Stripes CrossFit 2016 CrossFit Games Regional Workout 1 10 squat snatches (185/135 lb.), by 2:00
8 squat snatches (205/145 lb.), by 4:00
6 squat snatches (225/155 lb.), by 6:00
4 squat snatches (245/165 lb.), by 8:00
2 squat snatches (265/175 lb.), by 11:00

Time cap: 11 minutes		 7m 59s
Workout Scaled
Jon Hayes 05/03/2016 Stars and Stripes CrossFit I Need More Chalk 20' AMRAP
5 Pull Up
10 Deadlift (155#)
15 Double Unders
 17 rounds 6 reps
Performed as RX
Jon Hayes 04/22/2016 Stars and Stripes CrossFit Woehlke 3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.		 29m 48s
Performed as RX
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