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Athlete	Date	Location	Workout Name	Description	Results
Jon Hayes	08/09/2014	Stars and Stripes CrossFit	Nancy	5 RFT Run 400m 15 OH Squat (95#/65#)	14m 22s Performed as RX
Jon Hayes	08/08/2014	Stars and Stripes CrossFit	Kettle Burps	Buy In: 100 Walking Lunges 8.15.26.15.8 KB Swings Burpees Cash Out: 100 Ab Mat Sit Ups	17m 32s Performed as RX
Jon Hayes	08/05/2014	Stars and Stripes CrossFit	Fran	Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups	4m 01s Workout Scaled
Jon Hayes	08/03/2014	Stars and Stripes CrossFit	#Jon	30' AMRAP Suicides x1 Wall Ball x10 Sledge Hammer x20e DU x30 Ab Mat Sit Ups x20 Tire Flips x10	5 rounds 0 reps Performed as RX
Jon Hayes	08/02/2014	Stars and Stripes CrossFit	Seven Deadly Sins	10 C2B Pull Ups 20 T2B 30 DL (185/135) 100 Double Unders 30 Box Jumps (24/200 20 Burpees 10 Cleans (185/135)	15m 47s Workout Scaled
Jon Hayes	07/31/2014	Stars and Stripes CrossFit	A Single KB	30 min AMRAP SA KB Snatch x10e SA KB Swing x15e SL KB DL x15e SL KB Pistol x10e	4 rounds 63 reps Performed as RX
Jon Hayes	07/30/2014	Stars and Stripes CrossFit	Grab a Plate	20 min AMRAP OH Plate Carry x1 Russian Twist x30 Farmer's Carry x1 OH Walking Lunges x30 Step Ups x30	2 rounds 31 reps Performed as RX
Jon Hayes	07/29/2014	Stars and Stripes CrossFit	Box and Bar	21.15.9 Box Jump Step Up Air Squat 1,000 M Row 21.15.9 Pull Ups T2B Push Ups	29m 32s Performed as RX
Jon Hayes	07/27/2014	Stars and Stripes CrossFit	Partner Fun	For Time: Tire Flips x150 Row 4000M MB Slam x200 Loaded Bar Carry x1 DU x250 Suicides x6 Ab Mat Sit Ups x300	39m 54s Performed as RX
Jon Hayes	07/17/2014	Stars and Stripes CrossFit	Mojo Row	Down and Back: Row 500m Burpee Pull Up x10 Row 400m Hang Clean x20 Row 300m KB Swing x30 Row 200m Wall Ball x40 Row 100m Sit Up x50	33m 29s Performed as RX
Jon Hayes	07/08/2014	Stars and Stripes CrossFit	Tom Henry, Head To Toe	4 Founds For Time Row 250m Push Ups x10 Run x2 Wall Ball x20 Run x2 Toes to Bar x10	21m 58s Performed as RX
Jon Hayes	07/07/2014	Stars and Stripes CrossFit	Jock Jams	10-20-30-20-10 Push Up Step Up Run x1 Pull Up Squat	28m 13s Performed as RX
Jon Hayes	07/02/2014	Stars and Stripes CrossFit	Row and Go	21 Rounds for Time: Row 150m Rest 30 seconds	21m 48s Performed as RX
Jon Hayes	07/01/2014	Stars and Stripes CrossFit	Jello Legs	804 Walking Lunges	24m 59s Performed as RX
Jon Hayes	06/04/2014	Stars and Stripes CrossFit	I Got This 1	1-1-1-1-1-1-1-1 Deadlift Back Squat	295 lbs 265 lbs Performed as RX
Jon Hayes	06/03/2014	Stars and Stripes CrossFit	None	1 min. on/ 1 min. off for Max Reps S DHP T 2B A b Mat Sit Up R ow for calories S houlder Press A lt. Single Leg Box Jump N eutral Grip Pull Up D ouble Unders S andbag Carry T urkish Get Up R ocket Jumps I ron Cross P ush Ups E levated Ring Row S wing Thrus CROSSFIT!	330 reps Performed as RX
Jon Hayes	05/30/2014	Stars and Stripes CrossFit	I Can't Sleep	Challenge: Max Box Jump "I Can't Sleep" 20 AMRAP 500m Row 10 OH Squat 20 Box Jumps 30 Double Unders 120ft Sled Push	3 rounds 503 reps Performed as RX
Jon Hayes	05/29/2014	Stars and Stripes CrossFit	Over Swing the Jump Snatch	5 Rounds, 1 min each max reps: Box Overs KB Swings Box Jumps KB Snatch Rest	401 reps Performed as RX
Jon Hayes	05/28/2014	Stars and Stripes CrossFit	Body Whey8	For Time Run 1 mile Sit Ups x100 Squats x190 Push Ups x80 Run 800m	31m 01s Performed as RX
Jon Hayes	05/27/2014	Stars and Stripes CrossFit	Git'r Dunn	For Time 100 DU 90 Sit ups 80 Air squats 70 KB swings 60 Walking lunges 50 Push press 40 MB slams 30 Box jumps 20 Pull ups 10 Burpees	24m 54s Performed as RX
Jon Hayes	05/26/2014	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.	53m 00s Workout Scaled
Jon Hayes	05/13/2014	Stars and Stripes CrossFit	Down, Up, ONE!	21.15.9 Power Cleans Pull Ups 2000m Row 9.15.21 Thruster Burpee	28m 42s Performed as RX
Jon Hayes	05/12/2014	Stars and Stripes CrossFit	Strength With Some Fun!	10 min EMOTM 3 Back Squats (85%) 10 min EMOTM 3 Deadlifts (85%) 5 min EMOTM 5 Bench Press (65%) 21-15-9 Wall Ball Calorie Row Double Under	6m 21s Performed as RX
Jon Hayes	05/09/2014	Stars and Stripes CrossFit	Snatches In Batches	15 AMRAP Barbell Snatch x10 GHD Sit Ups x20 5' Break 15 AMRAP KB Snatch x10e Ab Mat Sit Up x20	16 rounds 37 reps Performed as RX
Jon Hayes	05/06/2014	Stars and Stripes CrossFit	Death, Sweet Death	Skill: Max DL 4 Rounds For Time: 500 Meter Row KB Swings x20 60 feet HEAVY Sled Push Deadlift x10 Sprint x1 Push Press x10	29m 00s Performed as RX

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