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Athlete Date Sort Location Workout Name Description Results
Jess Long 10/14/2014 Decibel CrossFit None Strength: Find 1 RM Shoulder Press 100 lbs
Performed as RX
Jess Long 10/14/2014 Decibel CrossFit None 20 min AMRAP
5 Power Cleans (145/105)
10 T2B
15 Wall Balls (20/14)		 4 rounds 21 reps
Workout Scaled
Jess Long 09/23/2014 Decibel CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 22m 41s
Workout Scaled
Jess Long 09/17/2014 Decibel CrossFit None 3 Sled Runs (225/155)
800m Run
30 OH Slam Ball Lunge (50/40)
800m Run
3 Sled Runs (same)		 23m 06s
Workout Scaled
Jess Long 09/17/2014 Decibel CrossFit None Strength: 1RM Weighted Dips 25 negatives lbs
Performed as RX
Jess Long 09/15/2014 Decibel CrossFit None 21-15-9
Bench Press (135/95)
K2E		 6m 19s
Workout Scaled
Jess Long 09/15/2014 Decibel CrossFit None Strength: Clean and Jerk
3-3-3-3-3		 105 lbs
Performed as RX
Jess Long 09/10/2014 Decibel CrossFit None EMOM - 8 minutes
10 Double Unders
Slam Balls (50/40)

Score is total number of slam balls achieved after each round of 10 double unders		 38 reps
Workout Scaled
Jess Long 09/10/2014 Decibel CrossFit None Strength: Press 5x3-4 95 lbs
Performed as RX
Jess Long 09/02/2014 Decibel CrossFit Strength: 1RM Press None 95 lbs
Performed as RX
Jess Long 09/02/2014 Decibel CrossFit None AMRAP - 6 minutes
Ascending by 1
KB Swing (53/35)
Burpee		 8 rounds 10 reps
Performed as RX
Jess Long 08/27/2014 Decibel CrossFit None Strength: 1RM Hang Snatch 85 lbs
Performed as RX
Jess Long 08/27/2014 Decibel CrossFit None Fight Gone Bad
3 Rounds, 1 min each station, 1 min rest after each round
Sled Run 50m (135/90)
Med Ball Sit Up (20/14)
Barbell Row (75/55)
Push Press (75/55)
SL Deadlift (75/55)		 207 reps
Performed as RX
Jess Long 08/25/2014 Decibel CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 22m 40s
Workout Scaled
Jess Long 07/21/2014 Decibel CrossFit None Close Grip Bench
6x8-10		 90 lbs
Performed as RX
Jess Long 07/21/2014 Decibel CrossFit None For Time:
6 Sled Runs (270/190)
200m Run
20 HR Push Ups
30 K2E
40 Box Jumps (24/20)
750m Run		 27m 26s
Workout Scaled
Jess Long 07/15/2014 Decibel CrossFit None Strength: Lunge 5x3-4 85 lbs
Performed as RX
Jess Long 07/01/2014 Decibel CrossFit None 18min AMRAP
15 Front Squat (135/85)
20 Mountain Climbers
20 Bicycle Sit Ups		 4 rounds 0 reps
Performed as RX
Jess Long 07/01/2014 Decibel CrossFit None Strength: Low Bar Back Squat 5x3-4 125 lbs
Performed as RX
Jess Long 05/27/2014 Decibel CrossFit Strength: Power Snatch 5x3 None 55 lbs
Performed as RX
Jess Long 05/27/2014 Decibel CrossFit Row 500m Sprints Record times for 3- 500m Row Sprints every 7 mins 2m 04s
Performed as RX
Jess Long 05/20/2014 Decibel CrossFit None Close Grip Bench
6x8-10

Record maximum weight achieved		 75 lbs
Performed as RX
Jess Long 05/20/2014 Decibel CrossFit None Descending: (20/5):
1-arm KB rows (55/35),
Box jump (24/20)		 6m 33s
Workout Scaled
Jess Long 04/08/2014 Decibel CrossFit Fillthy Forty None 33m 43s
Workout Scaled
Jess Long 03/27/2014 Decibel CrossFit Baseline X2 Complete Baseline Workout 2 Times with 5 Minute Rest Between Rounds

500m Row
40 Air Squat
30 Sit Ups
20 Push Ups
10 Pull Ups (Strict)		 19m 43s
Workout Scaled
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