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Michelle Bishop 02/25/2016 Crossfit NCR None Skill:
Rope Climb

WOD:
15 Minute AMRAP
Teams of 2 -- we had 3 due to odd numbers
(with Amy and Lauren)
so we did 3-6-9-12
2-4-6-8-10 .Rope Climb
10-20-30-40-50
and 15-30-45-60 wall balls with 14 lbs
Wall Balls (14/20)
it was a fun wod--not too hard
total reps = 161
30 rope climbs in total
and 41 of 60 wall balls		 161 reps
Workout Scaled
Michelle Bishop 02/24/2016 Crossfit NCR None Skill:
Handstand Push Ups--used 3 abmats and was able to do quasi headstands/handstands, then worked on HSPU

WOD:
5 Rounds -- 15 min time cap
10 HSPU--did off the box, then did knee pushups
15 Backsquats (95/135)--55 lbs
50 Double Unders --did 30 DUs per round
completed 4 rounds and 15 squats
tough WOD!		 4 rounds 25 reps
Workout Scaled
Michelle Bishop 02/23/2016 Crossfit NCR None WOD:
Crossfit Open 12.3
18 Minute AMRAP
15 Box Jumps (20/24)--20 inch
12 Push Press (85/115)--55 lbs
9 Toe to Bar -- knees up
6 rounds 12 box jumps
 6 rounds 12 reps
Workout Scaled
Michelle Bishop 02/22/2016 Crossfit NCR None Skill:
3 Position Squat Clean -- built to 90 lbs--I think I failed at 90 lbs
High, Low, Floor

WOD: 10 min cap
25 Cleans (125/185) power cleans at 75 lbs
50 Chest to Bar Pull Ups -- ring rows		 6m 34s
Workout Scaled
Michelle Bishop 02/20/2016 Crossfit NCR None WOD:
Teams of 2 (with Markian)
7 Min AMRAP (Open workout 13.5)
3-3-6-6-9-9-12-12 etc
Thrusters (65/95)--55
Chest to Bar Pull Ups--ring rows
136 reps
7 Min AMRAP (Open workout 13.4)
3-3-6-6-9-9-12-12 etc
Clean and Jerks (95/135)--55
Toe to Bar--knees up
100 reps
15 Min AMRAP (Open workout 11.2)
9 Deadlifts (105/155)--65
12 Push Ups --knee pushups
15 Box Jumps (20/24)--20
9 rounds 7 box jumps
tough workout!! combo of 3 previous open wods		 29m 00s
Workout Scaled
Michelle Bishop 02/19/2016 Crossfit NCR None Skill:
10-7-5-3
Overhead Squat -- 55lbs, 60, 65, 70
% = (55/65/75/85)

WOD:
5 Rounds -- ended up doing 6 rounds because I had time and I wasn't sure how many rounds I had done
6 Overhead Squats (115/165)--55 lbs
12 Ring Dips-- with rings and red and green band depending how tired I was; also did pushups last round		 11m 18s
Workout Scaled
Michelle Bishop 02/18/2016 Crossfit NCR None Skill:
Build to a heavy Power Snatch--built to 70

WOD:
Teams of 2 (sprint rounds)--with Amy
20 Min AMRAP
35 Double Unders
15 Snatches (65/95)--started at 55 then went to 45 with trainer bar
15 Pull Ups -- ring rows		 6 rounds 44 reps
Workout Scaled
Michelle Bishop 02/16/2016 Crossfit NCR None Skill:
3 Rounds
Max Effort Bench Press (125/185)--built to 85 for 5 reps

WOD:
7 Minute AMRAP
7 Toe to Bar--knees up
7 Wall Balls -- 14 lbs (can't remember how many reps--likely 90ish
Rest 5 Minutes
7 Minute AMRAP
Burpees -- 61		 61 reps
Workout Scaled
Michelle Bishop 02/11/2016 Crossfit NCR None Skill:
HSPU & Pistols

WOD:
20 Min EMOM
Odd: 5-10 HSPU -- worked on trying to kick up to a handstand, did one
Even: 10-20 Pistols -- did 10-12 pistols with green band hanging from rig
 20m 00s
Workout Scaled
Michelle Bishop 02/10/2016 Crossfit NCR None Skill:
Power Clean
3-3-3-3 (80-90%)--kept it light today, worked up to 85 lbs

WOD: 10 min cap
4 Rounds
10 Cleans (145/205)--65 lbs
10 Box Jumps (24/30)--24 inch
 7m 44s
Workout Scaled
Michelle Bishop 02/06/2016 Crossfit NCR None Fight Gone Bad
Three rounds of:
Wall-ball, 14
Sumo deadlift high-pull, 55 lbs
Box Jump, 20"
Push-press, 55 lbs
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.
very tough!! had just started back on Paxil so was not at my best.		 217 reps
Performed as RX
Michelle Bishop 02/04/2016 Crossfit NCR None Skill:
Work to a heavy 3 Rep Push Jerk from the floor

WOD: 20 min cap
Teams of 2 (with Amy)
300 Sit Ups--got to 258
300 Cal Row -- 195
*one person works at a time, break it up as you need
*rower must stay on
score=cap + 147 (or 453 reps)		 453 reps
Performed as RX
Michelle Bishop 02/03/2016 Crossfit NCR Basics Class Skill:
front squat

WOD: (15 min cap)
27-21-15-9
row for cal
front squat--55 lbs
really pushed myself--tough WOD!!		 11m 54s
Performed as RX
Michelle Bishop 02/02/2016 Crossfit NCR None Skill:
Muscle Ups

WOD:
20 Minute EMOM
Odd: 6-10 Burpees--10 burpees
Even: 1-5 Muscle Ups -- 5 transitions
 20m 00s
Workout Scaled
Michelle Bishop 02/01/2016 Crossfit NCR None Skill:
Build to a 1Rm overhead Squat--built to 80 lbs (could go to 85 next time)

WOD: (16 min cap)
5 Rounds
100 Double Unders -- spent no more than 2 minutes each time (1st round did 50, then mid 20s each round)
15 overhead Squats (65/95)--55 lbs
this was a very tough WOD!!		 15m 00s
Workout Scaled
Michelle Bishop 01/30/2016 Crossfit NCR None WOD:
25 Min AMRAP
Teams of 2 (sprint rounds) (with Leila)
5 Hang Power Cleans (135/185)--85 lbs
10 Alt Pistols --pistols with a hanging band
15 Toe to Bar -- 10 knees up
very challenging WOD on the grip; had to reduce reps on the knees up due to grip; 85 lbs was challenging but doable--glad we chose that weight.
completed approx 19 rds and 12 reps		 19 rounds 12 reps
Workout Scaled
Michelle Bishop 01/30/2016 Crossfit NCR Basics Class Skill: push press

WOD: (with Leila)
15 min AMRAP
5 push press--65 lbs
10 alt lunges
10 cal on assault bike
can't remember the number of rounds--gonna guess 9 rounds and 22 reps
assault bike very hard--but worth it!		 9 rounds 22 reps
Performed as RX
Michelle Bishop 01/29/2016 Crossfit NCR None Skill:
Build to a heavy back squat X 3--built to 115

WOD:
20-15-10-5
Back Squat (155/225)--65 lbs (I limited myself to 65 since was worried about picking weight up from the floor to put on my back). Next time should try 70 or 75 lbs
Box jump over -- 20 inch
 7m 47s
Workout Scaled
Michelle Bishop 01/28/2016 Crossfit NCR None Skill:
5 Rounds
10 Good Mornings -- started with 35 lb bar then added 10s for the last 2 rounds
Max Effort Handstand Hold--we were told to do wall facing

WOD: 20 min cap
100 Strict Pull Ups--did pullups with green band
100 Strict Dips -- tried dips with the rogue bar and blue band but tweaked my shoulder so went to the rings and kept my feet on the ground--practised range of motion--still hard to do
 19m 31s
Workout Scaled
Michelle Bishop 01/27/2016 Crossfit NCR None Skill:
Build to a heavy Snatch

WOD: this was an open WOD (13.1)
17 Min Cap
40 Burpees
30 Snatch (45/75)--35 (trainer bar with 10s)
30 Burpees
30 Snatch (75/135)--45 (trainer bar with 15s)
20 Burpees
30 Snatch (100/165)--55 (reg bar with 10s)
10 Burpees
AMRAP Snatches (120/210)
completed 161 reps (11 of 30 snatches before the 10 burpees)		 161 reps
Workout Scaled
Michelle Bishop 01/26/2016 Crossfit NCR None WOD:
Teams of 2 (with Amy)
20 Minute AMRAP
160 Wall Balls (14/20)--10 lbs
80 Push Jerks (105/155)--65 lbs
40 Muscle Ups -- ring rows
did 10 wallballs each then jumped out of the way so the other person could keep them going--went well!
completed 1 rd and 137 wallballs		 1 rounds 137 reps
Workout Scaled
Michelle Bishop 01/25/2016 Crossfit NCR None Skill:
Handstand Push Ups--practiced doing pushups off a box

WOD:
21-15-9
Squat Cleans (95/135)--55 lbs--should try 65 lbs next time
HSPU--knee pushups--should try doing them off a box next time		 7m 46s
Workout Scaled
Michelle Bishop 01/23/2016 Crossfit NCR None WOD: (20 min cap)
Teams of 2 (with Amy)
100 Clean and Jerks (95/135)--65 lbs
*whenever someone breaks, both partners do 10 Burpee Box Jumps
we did 70 reps--was a very hard WOD--65 lbs was almost too heavy but was a great challenge		 70 reps
Workout Scaled
Michelle Bishop 01/23/2016 Crossfit NCR Basics Class Skill: snatch

WOD (with partner)--I had Intern's Mom for partner--can't remember her name
18 min alternating EMOM
5 snatches--empty bar
10 cal row
good steady WOD		 18m 00s
Performed as RX
Michelle Bishop 01/21/2016 Crossfit NCR None
WOD: (25 min cap)
Teams of 3 (with Amy, Juanita)
5k Row for time
1km = One partner must hold a wall facing handstand
2km = One partner must hold 155/225 in a front rack--85 lbs
3km = One partner must hold a dead hang
4km = One partner must hold a ring support
5km = One partner must hold a deadlift at 155/225--85 lbs
fun WOD!!		 23m 02s
Workout Scaled
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