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Athlete Date Sort Location Workout Name Description Results
Jon Hayes 04/21/2016 Stars and Stripes CrossFit None 4 Minutes to Complete:
4 Burpee Box Jumps (30/24") (24/20")
20 Double Unders
12 SDLHP (135/95#) (115/75#)

If you complete all reps in the 4 minutes, the clock extends an additional 4' Minutes to complete the round again. This will continue for as long as Possible. Each round, 2 additional SDLHPs' and Burpee Box Jumps will be added		 220 reps
Performed as RX
Jon Hayes 04/20/2016 Stars and Stripes CrossFit Taylor 4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.		 16m 53s
Performed as RX
Jon Hayes 04/17/2016 Stars and Stripes CrossFit None 5-10-15-20-15-10-5
C2B Pull Up
Hang Squat Clean (96/65#) (75/45#)		 14m 49s
Performed as RX
Jon Hayes 04/16/2016 Stars and Stripes CrossFit Holbrook Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute		 115# lbs
Performed as RX
Jon Hayes 04/15/2016 Stars and Stripes CrossFit RUN-per For Time:
400m Run
100 DU
400m Run
80 Squat
400m Run
60 GHD Sit Up
400m Run
40 Pull Up
400m Run
20 Clean and Jerk (95/65) (75/45)
400m Run
10m Handstand Walk
400m Run		 25m 13s
Performed as RX
Jon Hayes 04/08/2016 Stars and Stripes CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 6m 43s
Performed as RX
Jon Hayes 03/28/2016 Stars and Stripes CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 11m 40s
Performed as RX
Jon Hayes 03/28/2016 Stars and Stripes CrossFit CrossFit Open 16.5 21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.		 11m 40s
Performed as RX
Jon Hayes 03/28/2016 Stars and Stripes CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 3m 38s
Performed as RX
Jon Hayes 03/23/2016 Stars and Stripes CrossFit CrossFit Open 16.4 13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball		 192 reps
Performed as RX
Jon Hayes 03/22/2016 Stars and Stripes CrossFit 3...0 30 RFT
3 DL (135/95)(115/75)
3 Power Cleans (135/95)(115/75)
3 Push Ups		 14m 54s
Performed as RX
Jon Hayes 03/22/2016 Stars and Stripes CrossFit 30 Rounds - 4 30 RFT:
3 Deadlift (135#)
3 Power Clean (135#)
3 Push Ups		 14m 54s
Performed as RX
Jon Hayes 03/18/2016 Stars and Stripes CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 108 reps
Performed as RX
Jon Hayes 03/07/2016 Stars and Stripes CrossFit CrossFit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.		 260 reps
Performed as RX
Jon Hayes 03/04/2016 Stars and Stripes CrossFit CrossFit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.		 258 reps
Performed as RX
Jon Hayes 02/26/2016 Stars and Stripes CrossFit CrossFit Open 16.1 20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb. W 65 lb.		 260 reps
Performed as RX
Jon Hayes 02/24/2016 Stars and Stripes CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 480 reps
Performed as RX
Jon Hayes 02/22/2016 Stars and Stripes CrossFit CrossFit Open 15.4 8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.		 85 reps
Performed as RX
Jon Hayes 02/19/2016 Stars and Stripes CrossFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 115 reps
Performed as RX
Jon Hayes 02/15/2016 Stars and Stripes CrossFit I Need More Chalk 20' AMRAP
5 Pull Up
10 Deadlift (155#)
15 Double Unders
 19 rounds 5 reps
Performed as RX
Jon Hayes 02/12/2016 Stars and Stripes CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 5 rounds 0 reps
Performed as RX
Jon Hayes 02/10/2016 Stars and Stripes CrossFit CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.		 67 reps
Performed as RX
Jon Hayes 02/09/2016 Stars and Stripes CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 58s
Performed as RX
Jon Hayes 02/08/2016 Stars and Stripes CrossFit CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 263 reps
Performed as RX
Jon Hayes 02/05/2016 Stars and Stripes CrossFit CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 0 rounds 127 reps
Performed as RX
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