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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 04/12/2017 Crossfit NCR None Skill:
Squat Snatch EMOM--started at 45 lbs, then increased by 5 lbs each minute and was successful on last lift at 80 lbs!! matched my PR!
- start with a light weight, add 10lbs every minute until you fail a lift

WOD: (time cap 10 min but everyone finished in 7 min)
15-10-5
Power Snatch (105/155)--55--Pete suggested we pick a weight that we can do 5 reps nonstop, so I picked 55--it still felt hard but doable
Burpee Over Bar
finished in 5:51		 5m 51s
Workout Scaled
Michelle Bishop 04/11/2017 Crossfit NCR None Skill:
Bench Press
10-8-6-4-2--built to 90 lbs

WOD:
8 Minute AMRAP
15 Strict Press (35/45)--35
30 Double Unders
completed 4 rounds and 8 strict press		 188 reps
Performed as RX
Michelle Bishop 04/10/2017 Crossfit NCR None Skill:
5 Sets
50ft Overhead DB Walking Lunge (Left Arm)
50ft Overhead DB Walking Lunge (Right Arm)
used 25-30 lbs

WOD:
For total reps
2 Minutes at each station followed by 1 Minute of rest
- DB Hang Squat Cleans (35/50)--20 lbs
- Burpee Pull Ups--instead of pullups jumped up on ring
- Thrusters (35/45)--35
- Rowing (cals)
completed approx 108 reps		 108 reps
Workout Scaled
Michelle Bishop 04/08/2017 Crossfit NCR None Basics Class with Trish
she had a fainting spell so didn't do the regular class
can't remember the wod, but it was a partner wod
push jerks
ring rows
air squats		 15m 00s
Performed as RX
Michelle Bishop 04/07/2017 Crossfit NCR None Skill:
Hang Power Snatch
5-5-5-5-5--built to 70lbs

WOD:
Randy
75 Snatches (55/75) --55
very hard wod for me, started with 10 in a row then did 5s the rest of the way, finished in 8:13, was the last to finish in the noon class, Kyle said there would be a 7 min cap but let everyone finish
did this workout in 2015 with 50lbs and completed in 8:40 so improvement!!		 8m 13s
Performed as RX
Michelle Bishop 04/06/2017 Crossfit NCR None Skill:
Strict Press
3-3-3-3-3-3-3--65 lbs (had just done a strict press workout on my own last night and built to 70lbs but felt fatigued this am , so did all sets at 65)

WOD:
12 Min EMOM
Odd: 10 Strict HSPU--did a combo of pike pushups with abmat and full pushups (8-10/round)
Even: 18/20 Cal Row --12-13 cals per round		 12m 00s
Workout Scaled
Michelle Bishop 04/05/2017 Crossfit NCR None Basics Class with Trish:
Skill:
Muscle Ups transitions

WOD:
10 Min AMRAP (with a partner) --Trish
5 Muscle Ups transitions
10 Burpees
20 DUs
each partner does each movement right after each other
1 round counts when each has completed the entire round
we did 2 rounds and 10 burpees		 2 rounds 20 reps
Performed as RX
Michelle Bishop 04/04/2017 Crossfit NCR None Skill:
Build to a heavy 7 Rep Deadlift from a deficit -- built to 115
using a 35 lb plate for deficit

WOD:
21-15-9
Deadlift (185/275) --105
Box Jump (24/30)--24 (jumps!!)
finished in 5:20		 5m 20s
Workout Scaled
Michelle Bishop 04/03/2017 Crossfit NCR None Skill:
Build to a heavy 5 rep Overhead Squat--built to 75 for 5 reps

WOD: (10 min cap)
30-20-10
Overhead Squat (65/95)--35 lbs
Pull Up -- ring rows
finished in 7:47		 7m 47s
Workout Scaled
Michelle Bishop 04/03/2017 Crossfit NCR None Run workout
warmup 1.25 km (1 loop at NCR)
then 10x200m with 30-60 sec rest		 40m 00s
Performed as RX
Michelle Bishop 03/29/2017 Crossfit NCR None Basics class with Trish:
Skill:
kettle bell swing

WOD:
4 Rounds
1 Min at each station
KB Swing (35/53)--35
Double Unders
Sit Up
Box Jumps-20inch
Rest		 394 reps
Performed as RX
Michelle Bishop 03/28/2017 Crossfit NCR None Skill:
Hang Power Cleans
5-5-5-5-5--built to 110!!

WOD: (7 min cap)
3 Rounds
15 Push Jerks (95/135)--started at 60 lbs, then decreased to 55
15 Burpee Over Bar
completed 2 rds and 10 burpees in 7 min, then finished the final 5 burpees		 2 rounds 25 reps
Workout Scaled
Michelle Bishop 03/27/2017 Crossfit NCR None Basics Class with Trish:

WOD:
Cindy (modified)
12 Min AMRAP
5 ring rows--almost horizontal
10 Push Ups --full pushups
15 Air Squats
completed 6 rds and 7 reps		 6 rounds 7 reps
Performed as RX
Michelle Bishop 03/24/2017 Crossfit NCR None Workout:
4 Rounds
2 min at each station
- Rowing
- Biking
- Burpees
- DB/KB farmers carry--KB at 35 lbs		 32m 00s
Performed as RX
Michelle Bishop 03/22/2017 Crossfit NCR None Skill:
Front squat
3-2-1--built to 95

Workout: (with an older woman with black hair--can't remember her name right now)--didn't really get a good workout
Rowing Team Liam (30 min cap)
In teams of 2, complete the following for time:
1,200m Row
100 T2B--knees up, tried to get knees to elbows
50 Front squats (155/105)--85?
10 Rope climbs
1,200m Row
*Reps can only be accumulated while partner holds a 45/25 lbs plate.
*Reps can be partitioned however the team wants, but the workout must start and end with the row		 30m 00s
Workout Scaled
Michelle Bishop 03/21/2017 Crossfit NCR None Skill:
Handstand holds/walk--started with headstands not against wall with spotter, then handstands against wall, I did 4!!

Workout: time cap 17 min
3 rounds for time of:
25 GHD sit-ups--did 20 per round
10 wall walks--did 5 1st round, then 10
16 Stationary alt OH lunges (155/105)--35 lbs, found this hard, tried 55 but too heavy, maybe could have done 45.		 2 rounds 36 reps
Workout Scaled
Michelle Bishop 03/20/2017 Crossfit NCR None Crossfit open 17.4 (13 min cap)
55 deadlifts (155)
55 wallballs (14)
55 cal row
55 HSPU
completed 55 cal row (165 reps)--improved from 121 reps last year, stronger on DL and wallballs, was able to do 10s on WBs, started DL with 5s, then 3s then singles		 165 reps
Performed as RX
Michelle Bishop 03/20/2017 Crossfit NCR None Basics Class with Trish
skill: SDLHP
WOD: 12 min AMRAP
15 SDLHP
5 pushup
15 SDLHP
10 pushup
15 SDLHP
15 pushup
15 SDLHP
20 pushup
15 SDLHP
25 pushup
started with 55 lbs but 15 reps hard each round so did empty bar
completed 22 of 25 pushups		 4 rounds 37 reps
Performed as RX
Michelle Bishop 03/17/2017 Crossfit NCR None Workout:
30 min AMRAP
teams of 2, alternating rounds (with Ingrid)
10 burpees
10 hang power cleans 115/85--Ingrid did 85, I did 1 set at 85 and went down to 75 for the rest
40 double unders
we completed 13 rounds and 6 cleans
good burner!!		 13 rounds 16 reps
Workout Scaled
Michelle Bishop 03/16/2017 Crossfit NCR None Skill:
Muscle ups--worked on skinning the cat, transitions

Workout:
5 rounds for time of:
10 kettlebell clean and jerks (53/35 in both hands)--used 25 lb DBs
3 muscle-ups--transitions
I think there was a 10 or 12 min cap
did it in approx 8 min		 8m 00s
Workout Scaled
Michelle Bishop 03/15/2017 Crossfit NCR None Buy in:
12 min EMOM
10-15 cal row
10 burpees

Workout:
Back Squat
3-3-3-3-3 reps--built to 135 for 3 reps (new PR for 3 reps)

Midline Accessory:
2 Rounds not for time
40 Russian twists (45/25)--used 25 lb plate
40 V-ups--very hard!!		 135 lbs
Performed as RX
Michelle Bishop 03/14/2017 Crossfit NCR None Workout: (30 min cap)

3 Rounds
3 legless rope climbs--did a couple of 15 ft climbs, then the rest were 10 ft climbs
6 push jerks, 225/155.--75 lbs
12 deadlifts, 225/155--75 lbs
24 GHD sit-ups--15 GHD
48 wall-ball shots, 20/14
wallballs were the worst part of this!!		 24m 22s
Workout Scaled
Michelle Bishop 03/10/2017 Crossfit NCR None Skill:
Bench Press
7x5--80 or 85 can't remember

Workout:
Tabata
Double unders
KB swings (53/35)--35
Abmat sit ups
*8 rounds of 20 sec ON/10 sec OFF per movement.

can't remember exact number but did approx 10 reps per 20 sec so approx 240ish (DUs were approx 80 but could be off)		 240 reps
Performed as RX
Michelle Bishop 03/09/2017 Crossfit NCR None Skill:
5 Back squats --Kyle advised us to go to 65% of 1RM, so I used 90 lbs
On The minute for 8 minutes

Workout:
3x1000m row
Rest 1:1
4:15, 4:14, 4:16
score was slowest time		 4m 16s
Performed as RX
Michelle Bishop 03/08/2017 Crossfit NCR None Basics Class with Trish:
Skill:
power snatch

WOD:
12 min AMRAP
5 burpees
10 ring rows
15 power snatch (empty bar)
completed 5 rounds, 15 reps		 5 rounds 15 reps
Performed as RX
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