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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 01/20/2016 Crossfit NCR None Skill:
Deadlift (across)--135lbs
5-5-5-5-5

WOD: 14 min cap
100 Toe to Bar -knees up
* when you break, 30 Double Unders -- have a sore muscle in my left side--very painful when jumping so did 30 air squats instead
got to 95 knees up
 95 reps
Workout Scaled
Michelle Bishop 01/19/2016 Crossfit NCR None Skill:
20 Rep Max OH Squat--55 lbs

WOD:--capped it at 12 min but said we should finish under 10 min
10-1
Snatch (55/75)--45 lbs with trainer bar and 15s
Burpee to a plate -- 2 foot hop onto 45 lb plate
good WOD--supposed to be a sprint so glad I didn't go Rx
 10m 03s
Workout Scaled
Michelle Bishop 01/15/2016 Crossfit NCR None Skill:
5 Rounds
10 Good Mornings--did with empty barbell
20 Sit Ups (GHD)--did comination of abmat situps and GHD half situps--liked doing them and activating my quads--felt like I finally understood how to do them

WOD: 10 min cap
30-20-10
Box Jumps (24/30)--20 inch
Wall Ball (14/20)--14
a real burner!! hard to do BJs after wallballs		 7m 29s
Workout Scaled
Michelle Bishop 01/14/2016 Crossfit NCR None WOD:
Teams of 2 (with Amy)
25 Minute Cap
100 Burpee Box Jumps (20/24)--did 5 each with step ups
150 Pull Ups --ring rows
200 KB Swings (35/53) -- 35 for me, 26 for Amy
AMRAP Calories on the Rower--Amy was able to do 15 cals on rower before time ran out
* score = calories
many teams did not get to the rower
 15 reps
Workout Scaled
Michelle Bishop 01/13/2016 None None Skill:
1 Power Snatch +
1 Snatch Balance +
1 Overhead Squat --built to 55 lbs

WOD:
Death by Overhead Squat at 75/115--55 lbs
completed 11 rounds and 11 of 12 reps
 11 rounds 11 reps
Workout Scaled
Michelle Bishop 01/12/2016 Crossfit NCR None Skill:
Push Press
10-8-6-4-2--45, 55, 60, 65, 70

WOD:--20 min cap
50-40-30-20-10
2x Double Unders -- did 1x DUs instead of 2x
Push Ups --knees
was able to do 14 DUs unbroken		 19m 06s
Workout Scaled
Michelle Bishop 01/11/2016 Crossfit NCR None Skill:
Build to a heavy deadlift triple--built to 155

WOD:--10 min cap
4 Rounds
15 Deadlifts (105/155)--105
15 Burpee Over Bar
can't remember exact time but did it under the cap		 9m 07s
Performed as RX
Michelle Bishop 01/08/2016 Crossfit NCR None Skill:
Find 1 Rep Max Front Squat -- built to 120 -- new PR!!
(5,5,3,1,1,1...)

WOD:
Teams of 2 (with Amy)
10 Min AMRAP
3 Shuttle Sprints--like a suicide sprint
1:1 Rest
we finished 25 rounds--tough workout
 25 rounds 0 reps
Performed as RX
Michelle Bishop 01/08/2016 Crossfit NCR None Skill:
10 Minute EMOM
5 Push Jerks

WOD: 13 min cap
100 Double Unders -- first WOD with new rogue rope; helped my DUs, was able to 30ish then did 150 singles (70x2)
50 Toe to Bar -- knees up
50 Double Unders--was able to do all DUs
50 Toe to Bar--knees up
100 Double Unders --completed 18/100 DUs		 268 reps
Workout Scaled
Michelle Bishop 01/06/2016 Crossfit NCR None Skill:
Build to a heavy Snatch -- built to 70lbs

WOD:
10 Minute AMRAP
5 Pull Ups--did green band pullups then ring rows halfway during round of 15
5 Wall Balls (14/20)--14
1 Bar Muscle Up--transition on rings
10 Pull Ups
10 Wall Balls (14/20)
1 Bar Muscle Up
*keep adding 5 reps to the pull up and wall ball, bmu stays at 1
completed 4 rounds and 10 of 25 ring rows (pullups)
 4 rounds 10 reps
Workout Scaled
Michelle Bishop 01/05/2016 Crossfit NCR None Skill:
55 Strict Press--did first round at 55, then 4 rounds at 60

WOD: 19 min cap
Teams of 2 (with Amy)
Rowing Cals
50-50-40-40-30-30-20-20-10-10

we reached 262 of 300 cals in 19 min		 262 reps
Performed as RX
Michelle Bishop 01/04/2016 Crossfit NCR None WOD:
Back Squat (did it with Amy and Juanita)
1-10-1-20-1-30: 115 (1); 85 (10); 115 (1); 70 (20); 120 (1); 60 (30) could have tried 65 for the last 30 reps but 60 was hard as well.
score was total of weight for each set=565lbs		 565 lbs
Performed as RX
Michelle Bishop 12/30/2015 Crossfit NCR None WOD:
30 Min AMRAP
Rope Climbs
Push Ups
*get as many reps of each as possible
did approx 16 rope climbs and 220 pushups
did approx 5 rope climbs, spaced out, then did the rest from the floor (3 up and down counts as one rope climb)
did 10 regular pushups then the rest from knees
score counted as R*P=score; 16*220=3520
 3520 reps
Workout Scaled
Michelle Bishop 12/29/2015 Home None Did modified workout that was posted at NCR at home due to snowstorm
50 thrusters w/dumbbells (15 lbs)
25 burpees
50 thrusters w/dumbbells (10 lbs)
not for time		 125 reps
Performed as RX
Michelle Bishop 12/23/2015 Crossfit NCR None Skill:
Over Head Squat --65 lbs
5 X 3 reps

WOD:
21-18-15-12-9-6-3
Overhead Squats (75/115)--45 lbs
Ring Dip--used 2 boxes
tough workout!--muscle failure with dips		 15m 00s
Workout Scaled
Michelle Bishop 12/22/2015 Crossfit NCR None Skill:
7 Min EMOM
15 Pull Ups--did 7/round--very weak today, used green band, was not able to do many with red band

WOD:
7 Minute AMRAP
7 KB Swings (53/70)--35 lbs (44 felt very heavy)
7 Back Squats (95/135)--55 lbs
7 Hollow Rocks
completed 5 rounds, 7 KBS
 5 rounds 7 reps
Workout Scaled
Michelle Bishop 12/21/2015 Crossfit NCR None Skill:
Build to a heavy power clean --built to 85 or 95 lbs

WOD:
5 Rounds of 3 Min AMRAP with 1 min rest btwn rounds
3 Power Cleans (95/135)--75 lbs
6 Push Ups--knee pushups
9 Squats
finished 18 rounds, 1 clean

 18 rounds 1 reps
Workout Scaled
Michelle Bishop 12/19/2015 Crossfit NCR None WOD:
Teams of 2 (with Juanita)
10 Min EMOM
1 Min On/ 1 Min Off
5 Power Cleans (95/135)--65 lbs
5 Jerks (95/135)--65
AMRAP Front Squats (95/135)--65
Rest 5 Mins
10 Min EMOM
1 Min On/ 1 Min Off
5 Deadlifts (65/95)--55 lbs
5 Hang Power Snatch (65/95)--55lbs
AMRAP OH Squats (65/95)--55 lbs
*score = squats (front and o/h) btwn the 2 of us
very tough wod--lots of fun		 157 reps
Workout Scaled
Michelle Bishop 12/18/2015 Crossfit NCR None Skill:
Pullups/Handstands (mainly just a warmup for the WOD)
WOD:
Teams of 2 (with Amy)
10 Alternating Rounds
10/8 Cal Row
10 HSPU
Then,
10 Alternating Rounds
10/8 Cal Row
10 C2B
 21m 15s
Workout Scaled
Michelle Bishop 12/17/2015 Crossfit NCR None Skill:
Front Rack Lunge
3 X 10--35, 55, 65, 55

WOD: 15 min time cap
5 Rounds
10 Burpees to a target
150ft Walking lunge
14m 33s
Performed as RX
Michelle Bishop 12/16/2015 Crossfit NCR None Skill:

Hang Snatch + Full Snatch
worked alot on technique so stayed at 45 lbs
 45 lbs
Performed as RX
Michelle Bishop 12/15/2015 Crossfit NCR None WOD:

30 Minute EMOM
1) 20 Kettle Bell Swings (35/53)--35
2) 20 Wall Balls (14/20)--14
3) 40 D.U--attempts
first round did 20 KBS, 20 WB, and DU attempts
after that did 15 of each with attempts at DUs but very tiring so DUs were difficult--a very tough WOD!
 30m 00s
Workout Scaled
Michelle Bishop 12/12/2015 Crossfit NCR None WOD: 50 min cap

Teams of 3 (we did team of 4 due to numbers) with Kate, Juanita, Leila
There were 16 people there and PT wanted co-ed teams but we ended up 4 girls on one team with all others teams of 3
10k Row
Every 5 minutes, 15 Burpees
we completed 9586m so need approx 4 more min to finish
 9,586 m
Performed as RX
Michelle Bishop 12/11/2015 Crossfit NCR None Skill:
3 X 3 Back Squat at 80/85%--built to 105lbs

WOD:
15 Min AMRAP
10 Sumo Deadlift High Pull (55/75)--45 lbs (trainer bar with 15s)
10 Shoulder to Overhead (55/75)--45lbs as above
20 Box Jump Overs
box jumpovers very tiring (also had fasted the evening before but felt good)		 213 reps
Workout Scaled
Michelle Bishop 12/10/2015 Crossfit NCR None Skill:
handstands--did my first handstand!

WOD: 18 min time cap
buyin: 100 DUs--or 50 attempts
42/30/18
situps
pushups--knee pushups
buyout 100 DUs--or 50 attempts
completed 43 attempts on last round		 18m 00s
Workout Scaled
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