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Athlete Date Sort Location Workout Name Description Results
Jon Hayes 02/05/2016 Stars and Stripes CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 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.		 127 reps
Performed as RX
Jon Hayes 02/03/2016 Stars and Stripes CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 83 reps
Performed as RX
Jon Hayes 02/03/2016 Stars and Stripes CrossFit CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups		 1 rounds 30 reps
Performed as RX
Jon Hayes 01/30/2016 Stars and Stripes CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 8m 59s
Performed as RX
Jon Hayes 01/25/2016 Stars and Stripes CrossFit Not All Hams 6 RFT:
5 DL (315#)
10 Box Jumps
15 Burpees		 16m 37s
Performed as RX
Jon Hayes 01/18/2016 Stars and Stripes CrossFit Death by Box Jumps With a continuously running clock do one Box Jump the first minute, two Box Jumps the second minute, three Box Jumps the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 20 rounds 0 reps
Performed as RX
Jon Hayes 12/29/2015 Stars and Stripes CrossFit 30 Rounds - 3 30 RFT:
5 OTB Burpees
5 Overhead Squats (95#)		 23m 50s
Performed as RX
Jon Hayes 12/16/2015 Stars and Stripes CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 21 rounds 3 reps
Performed as RX
Jon Hayes 12/02/2015 Stars and Stripes CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 334 reps
Performed as RX
Jon Hayes 12/01/2015 Stars and Stripes CrossFit Death By Burpees 30' EMOM - Burpees
Add one each minute		 17 rounds 16 reps
Performed as RX
Jon Hayes 11/30/2015 Stars and Stripes CrossFit I Need More Chalk 20' AMRAP
5 Pull Up
10 Deadlift (155#)
15 Double Unders
 17 rounds 20 reps
Performed as RX
Jon Hayes 11/13/2015 Stars and Stripes CrossFit Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 25m 29s
Performed as RX
Jon Hayes 11/07/2015 Stars and Stripes CrossFit Rogue Liftoff WOD 12' AMRAP
3 Snatch
6 Clean and Jerk
9 C2B Pull Ups
54 Double Unders
(135#)		 0 rounds 342 reps
Performed as RX
Jon Hayes 11/03/2015 Stars and Stripes CrossFit Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 41m 54s
Performed as RX
Jon Hayes 10/27/2015 Stars and Stripes CrossFit Candy Corn 30 AMRAP
25 KB Swing
20 KB OH Press
15e SA KB Swing
10e SA KB Snatch

Buy In: 10e Turkish Get Up
 2 rounds 31 reps
Performed as RX
Jon Hayes 10/20/2015 Stars and Stripes CrossFit 2013 CrossFit Games Regional Event 4 For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps

(25' Time Cap)		 27m 36s
Workout Scaled
Jon Hayes 10/19/2015 Stars and Stripes CrossFit 30 Rounds - 2 30 RFT:
3 OH Squat
3 Push Press
3 Power Cleans (95#)		 23m 48s
Performed as RX
Jon Hayes 09/21/2015 Stars and Stripes CrossFit Death By Burpees 30' EMOM - Burpees
Add one each minute		 16 rounds 15 reps
Performed as RX
Jon Hayes 09/01/2015 Stars and Stripes CrossFit Dead Dip 10 RFT:
10 DL (185#)
10 Ring Dips		 19m 56s
Performed as RX
Jon Hayes 08/27/2015 Stars and Stripes CrossFit 30 Rounds - 1 30 RFT:
3 Push Ups
3 Pull Ups
3 Squat Cleans (95#)		 16m 37s
Performed as RX
Jon Hayes 08/11/2015 Stars and Stripes CrossFit Furious 10 RFT (95/65):

10 Deadlift
10 Back Squat
10 Power Clean
10 Push Jerk
10 SDLHP
10 Front Squat
10 Hang Clean
10 Thrusters
10 Power Snatches
10 Overhead Squats

40' Time Cap
*Eliminate one exercise each round*		 550 reps
Performed as RX
Jon Hayes 08/06/2015 Stars and Stripes CrossFit Harkey 3 RFT
50 DU
50 Sit Up
800m Run		 16m 39s
Performed as RX
Jon Hayes 08/06/2015 Stars and Stripes CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 190 reps
Performed as RX
Jon Hayes 07/27/2015 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.		 47m 39s
Workout Scaled
Jon Hayes 07/21/2015 Stars and Stripes CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 385 reps
Performed as RX
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