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Michelle Bishop 06/27/2017 Crossfit NCR None Skill:
EMOM x 12:
Odds: 200m Row--180-200m
Even: 15 Burpees--12

WOD: (15 min cap)
For time:
50 Clean & Jerks (95/135)--75
Every minute on the minute, including zero, perform 10 toes to bar.--did 10 knee raises the 1st round, then 7, then 5's in later rounds
very difficult! 		9m 55s
Workout Scaled
Michelle Bishop 06/26/2017 Crossfit NCR None Skill:
Build up to a 1-RM Front Squat--built to 135
*10 min CAP

WOD:
EMOM x 21:
min 1: 15-20 cal row--14-15 cal
min 2: 200-ft farmer's carry--35 KBs
min 3: 5 Box Jumps, (30/36)--24		 21m 00s
Workout Scaled
Michelle Bishop 06/26/2017 Crossfit NCR None Extra work:
sled pushes
1 plate x1
2 plates x 1
3 plates x 2
3 plates + 15 x 2
3 plates + 25 x 1

Hip extensions: 120		 20m 00s
Performed as RX
Michelle Bishop 06/24/2017 Crossfit NCR None Hall:
5 rounds each, alternating with a partner: (Jen)
3 cleans (155/225)--95
200m run
10 kettlebell snatch, left (35/53)--used 25 lb DB, felt like I would rip if using the KB
10 kettlebell snatch, right (35/53)

*U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.		 20m 18s
Workout Scaled
Michelle Bishop 06/24/2017 Crossfit NCR None Extra work:
9 min EMOM (should have been 12 but I thought it was 9)
2 strict press at 75% --used 65 lbs
did this prior to the wod

27-21-15
front squat--55
ring dip--used purple band
this was very hard after doing the hero wod, but did it!		 20m 00s
Workout Scaled
Michelle Bishop 06/23/2017 Crossfit NCR None Skill:
EMOM x 9:
2 sumo deadlifts @ 75%---155

WOD:
3 rounds:
20 alt. front rack lunges (105/155)--started at 65 then dropped to 55 for 2nd and 3rd rounds
25 GHD sit-ups--did combo of 10 GHDs and 15 abmat situps
100-ft. handstand walk--did 20 pike pushup shoulder touches for 2 rds then 20 wall facing handstand shoulder touches for 3rd round
can't remember exact time
fatigued after this wod, so did very little extra stuff		 12m 30s
Workout Scaled
Michelle Bishop 06/22/2017 Crossfit NCR None WOD: 20 min cap
For time:
100 wallballs (14/20)--14
80 double unders--DUs
60 sumo deadlift high pulls (75/115)--55
40 push jerks (75/115)--55
20 box jumps (24/30)--24 step ups
10 muscle-ups--transitions
completed 15 of 20 BJs		 295 reps
Workout Scaled
Michelle Bishop 06/21/2017 Crossfit NCR None WOD:
10 x 1 min rounds:
3 Thrusters (125/185)--70
10 Burpees over bar--did 6 per round then 10 on last round
Max reps chest-to-bar pull-ups--ring rows
2 minute rest between rounds
did 110 ring rows--only count ring rows for reps

 110 reps
Workout Scaled
Michelle Bishop 06/21/2017 Crossfit NCR None Bench Press
2-2-2-2-2-2-2
built to 90 lbs, failed 2nd rep at 90

Sled push:
7x100ft sled push
1 plate, 2 plates, then 5 at 3 plates
tried to only take 1 min rest but needed a bit more, walked the whole time		 30m 00s
Performed as RX
Michelle Bishop 06/20/2017 Crossfit NCR None Skill:
10 min EMOM:
5 overhead squats from the floor (95/135)--chose 55, felt good once I got warmed up--that's why I didn't go too heavy (also havent snatched in a while)

WOD:
3 rounds:
10 dumbbell push jerks, left (35/50)--35
10 dumbbell push jerks, right (35/50)--35
20 alternating pistols--used the rig for support
Pete told us to challenge ourselves with the weight for the push jerks--these were very challenging but I was able to maintain the weight.		 7m 40s
Workout Scaled
Michelle Bishop 06/19/2017 Crossfit NCR None Skill:
Back Squat 6x3, increasing--built to 130, focused on keeping heels on floor

WOD:
3 rounds:
30 Kettlebell Swings (53/70)--did 1st round at 44 (made my sets too big so thought too heavy),so did 2nd round at 35, then back to 44 for 3rd round (reduced sets to 5 which made it more doable)
15 Bar Muscle-ups--jumping C2B		 9m 26s
Workout Scaled
Michelle Bishop 06/17/2017 Home None Garage WOD
Not for time:
100/200/300/400/500 row
50/40/30/20/10 DB snatch with 25 lbs DB		 5 rounds 0 reps
Performed as RX
Michelle Bishop 06/16/2017 Crossfit NCR None WOD
50 Pull Ups--jumping pullups
400m Run
21 Thrusters (65/95)--65
800m Run
21 Thrusters (65/95)--65
400m Run
50 Pull Ups --jumping pullups
Hard workout, but managed to finish it! Thrusters difficult! Cant remember exact time

"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."		 25m 00s
Workout Scaled
Michelle Bishop 06/15/2017 Crossfit NCR None Skill:
Build to a heavy Deadlift x 3--built to 185, Reza told us to not go for a PR, so I didn't go any heavier

WOD: (10 min cap)
50-40-30-20-10
Alternating Jumping Lunges
Double Unders --had very hard time with these!!
so only finished 4 of 10 lunges (needed another minute to finish)--did the rest after class--took less than a minute
 11m 00s
Performed as RX
Michelle Bishop 06/14/2017 Crossfit NCR None Skill:
10 Min EMOM
Odd: 5 Strict Pull Ups--with red band, last set could not do the 5th set
Even: 5 Strict Ring Dips--used purple band, changed to red band on last set to challenge myself

WOD:
30 Muscle Ups for time --transitions with feet in front		 5m 21s
Workout Scaled
Michelle Bishop 06/13/2017 Crossfit NCR None Skill:
Three Position Squat Clean --built to 100 lbs, felt really good about a 3 rep squat clean at this weight.

WOD: cap at 12 min but Pete said that if we got out onto the run before 12 min he'd let us finish
3 Rounds
15 Hang Squat Cleans (95/135)--75, felt that this might be very heavy for me but wanted to challenge myself, 1st round did 10, then 5, next rounds did sets of 5
400m Run --these runs were so hard!! a very hard wod overall--when I got back in the gym, I was breathing very hard--have not felt that winded in a long time		 12m 11s
Workout Scaled
Michelle Bishop 06/12/2017 Crossfit NCR None Skill:
Push Jerk
3-3-3-3-3--built to 100 for 3 reps

WOD:
21-15-9
Push Jerk (95/135)--60
T2B--knee raises
completed in 6:08		 6m 08s
Workout Scaled
Michelle Bishop 06/10/2017 Crossfit NCR None WOD:
Teams of 3 (with Nevin and Chloe)
Run with your rower to the park
Once you arrive, complete
150 Calories --Nevin usually did 20, I did approx 12-13 per turn
300 Burpees--sets of 5
150 Calories
Run back to the gym with the rower
Nation. 		35m 09s
Performed as RX
Michelle Bishop 06/09/2017 Crossfit NCR None Skill:
Kipping Pull Ups

WOD: 30 min cap
6 Rounds
25 Pull Ups -- ring rows
50ft Front Rack Walking Lunge (55/75)--did walking lunges with 26KB in each arm since barbell takes up too much room
25 Push Ups--did a few on floor, then against 20inch box, then raised it to 24 or 30 inches, got very difficult.
50ft Front Rack Walking Lunge (55/75)
"Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
Hawkins friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.
Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila."

completed 5 rounds and 21 ring rows, the lunges were very challenging!! so wishing I could do pullups!!!		 5 rounds 21 reps
Workout Scaled
Michelle Bishop 06/08/2017 Crossfit NCR None Skill:
5 x 100ft Sled Push
*add weight to each set -- started with 1 plate and worked up to 2 plates by 5th rep

WOD:
10 Min AMRAP
12 Push Ups
9 KB Swings (35/53)--35
6 Snatch (85/115)--55
completed 5 rounds and 4 pushups		 5 rounds 4 reps
Workout Scaled
Michelle Bishop 06/07/2017 Crossfit NCR None Skill:
Flight Simulator -- DUs (I made it to the round of 25, couldn't get any higher)
5-10-15-20-25-30-35-40-45-50

WOD: Birthday WOD for Nigel's 60th (25 min cap)
Teams of 2 (with Jen)--she wasn't feeling 100%, fighting a cold
Run 600m
60 Deadlifts (135/185)--105
60 Wall Balls (14/20)--14
60 Toe to Bar--knee raises
30 Rope Climbs
60 Toe to Bar
60 Wall Balls (14/20)
60 Deadlifts (135/185)
Run 600m
We finished all the rope climbs!! Then did 15 T2B. If had 5 more min (eg. 30 min cap) would have got close to the run and would likely have finished the WOD, taking approx 35 min in total.		 25m 00s
Workout Scaled
Michelle Bishop 06/06/2017 Crossfit NCR None Skill:
5 sets of
10 Strict Pull Ups--started with purple band, difficult to do more than 8, so used both red and purple, able to do 10s
10 Strict Ring Dips--used red band

WOD:
40-30-20-10
Hang Power Cleans (65/95)--55--probably could have done 65
20-15-10-5
Strict HSPU--scaling option today was DB overhead press, I picked 20lbs--no 25s avail, maybe could have tried that but 20 still hard, did the presses in sets of 5-6		 10m 40s
Workout Scaled
Michelle Bishop 06/05/2017 Crossfit NCR None Skill:
12 Min EMOM
Odd: 15/18 Cal Row--15 1st round, then 12
Even: 5 Front Squats (from the floor) -- 85 lbs, my elbows kept dropping, gotta work on form

WOD: 17 min cap (same weight for each movement)
EMOM was very hard so wanted to scale well, thought about 55, then went with empty bar
30 Back Squats (95/135)--35
20 Burpee Pull Ups
25 Front Squats (95/135)--35
25 Burpee Pull Ups
20 OH Squats (95/135)--35
30 Burpee Pull Ups

for the pullups, I did jumping pullups, then they got too hard so did jumping pullups to the lower bar.		 15m 15s
Workout Scaled
Michelle Bishop 06/02/2017 Crossfit NCR None Skill:
Handstand Push Ups--was able to do a few handstands and then did some negatives.

WOD: 30 min cap
Bradshaw
10 Rounds
3 HSPU--pike pushups
6 Deadlifts (155/225)--started at 155 but very heavy, so dropped to 125 (stripped the 25s)
12 Pull Ups--ring rows
24 Double Unders --DUs

"U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert."		 9 rounds 18 reps
Workout Scaled
Michelle Bishop 06/01/2017 Crossfit NCR None Skill:
6 Sets of
50ft Single Arm OH Walking DB Lunge--2 sets with 20lbs, 2 sets with 25 lbs, 2 sets with 30 lbs
10 Good Mornings -- empty bar for 1 set, then rest with 55 lbs

WOD:
50 KB Swings (35/53)--35
40 Box Jumps (20/24)--20
30 T2B--knee raises		 6m 41s
Workout Scaled
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