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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 11/03/2015 Crossfit NCR None WOD: (2 scores in total)
12 Min AMRAP (138 reps)
10 C2B -- ring rows
10 Thrusters (95/135)--45 lbs
10 Box Jumps (20/24)--20 inch
Rest 5 Minutes
For time: (7:35)
100 Double Unders --tried a few DUs then did 300 singles
50 Jerks (95/135)--45 lbs
 138 reps
Workout Scaled
Michelle Bishop 11/02/2015 Crossfit NCR None Skill:
1 RM Dead Lift--built to 185 (new PR!)
reps were 5-3-3-2-2-1-1-1 as weight increased

WOD:
Not for time
3 Rounds
20 GHD--abmat situps
20 Hip Extensions -- good mornings with 35 lb bar
 120 reps
Performed as RX
Michelle Bishop 10/31/2015 Crossfit NCR DT Modified Five rounds with a partner (Eman)
while partner is lifting, accumulate amrap burpees
goal is to do more burpees than your partner
155/105 lb Deadlift, 12 reps--65 lbs
155/105 lb Hang power clean, 9 reps
155/105 lb Push jerk, 6 reps
we finished in approx. 16 min
I did 61 burpees
Eman did 40ish burpees		 61 reps
Workout Scaled
Michelle Bishop 10/30/2015 Crossfit NCR None Skill:
10 Min EMOM
2 Snatch Grip Push Press + 2 Over Head Squats--45 lbs (should increase to 55 lbs next time)

WOD:
Teams of 2 (sprint rounds)--with Amy
18 Min AMRAP
20 DU--attempts
10 Burpees
5 T2B--knees up
12 rounds 3 burpees done		 12 rounds 23 reps
Workout Scaled
Michelle Bishop 10/29/2015 Crossfit NCR None Skill:
Muscle Ups

WOD:
Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups--transitions on the rings
10 Hang Power Cleans (95/135)--65 lbs		 10m 17s
Workout Scaled
Michelle Bishop 10/27/2015 Crossfit NCR None WOD:
20 Min AMRAP
15 Cal Row
15 Pull Ups--10 to 15 reps each round
15 KB Swing (35/53)--35
15 Burpees --10 burpees only
not feeling 100% today--didn't push too hard
counted total reps, not rounds since I did 10 reps on some things and 15 on others
 240 reps
Workout Scaled
Michelle Bishop 10/24/2015 Crossfit NCR None WOD: teams of 3 (with Jen and Fabrice)
15 Min AMRAP--389 reps
50 Wall Balls (14/20)--14 lbs
50 Pull Ups--ring rows
50 KBS--35
Rest 3 Minutes
15 Min AMRAP--330 reps
50 Wall Balls (14/20)--14 lbs
50 Cleans (95/135)--55 lbs
50 burpees		 719 reps
Workout Scaled
Michelle Bishop 10/23/2015 Crossfit NCR None Skill:
Handstand Push Up--got 1st handstand!

WOD:
4 Min AMRAP
3 Hang Power Cleans (135/185)--65 lbs
6 HSPU--knee pushups
20 D.U--singles
Rest 1 Min
3 Min AMRAP
Rest 1 Min
2 Min AMRAP
Rest 1 min
1 Min AMRAP
12 rounds 3 reps
Workout Scaled
Michelle Bishop 10/22/2015 Crossfit NCR None Skill:
Rowing

WOD:
Teams of 2 (with Jenna)
4K Row
*must switch every 200m
*one partner is always holding a plank
finished with 20 minutes to go so did a "bonus" workout
1 partner does max pullups/ring rows while other partner does russian twists with med ball (10 lb)--don't count reps just keep switching--did this for approx 10 min with Jenna		 19m 22s
Performed as RX
Michelle Bishop 10/21/2015 Crossfit NCR None WOD:
AMRAP 20
50 Cal row
50 push press (95\65)--45 lbs
40 KB swings (70\53)--12kg
40 Push ups--knee pushups
30 C2B pull ups--ring rows
30 Dips--box dips
20 Cleans (95/65)--45 lbs
20 Burpees
completed 6 burpees		 0 rounds 266 reps
Workout Scaled
Michelle Bishop 10/08/2015 Crossfit NCR None Skill:
3 x 3 Weighted Pull Up--did with green band, then blue band

WOD:
10-9-8-7-6-5-4-3-2-1 C2B--ring rows
* 200m Run between sets
15m 16s
Workout Scaled
Michelle Bishop 10/06/2015 Crossfit NCR None Skill:
Handstand Walk

WOD:
25 Min AMRAP
400m Run
30 KB Swing (35/53)--35 lbs
15 HSPU--5 wall walks
completed 4 rounds
very tough workout!!		 4 rounds 0 reps
Workout Scaled
Michelle Bishop 10/05/2015 Crossfit NCR None Skill: Heavy squat clean 31--built to 85; did 1 rep at 90 but too heavy, back to 85

WOD:
5 rounds:
15 Squat Cleans (95/135) -- 55 lbs
30 D.U--60 singles
4 rds 8 cleans
 4 rounds 8 reps
Workout Scaled
Michelle Bishop 10/03/2015 Crossfit NCR Basics skill: push jerk

WOD:
5 rounds
10 push jerks--55 lbs
30 DUs--90 singles		 15m 00s
Performed as RX
Michelle Bishop 10/02/2015 Crossfit NCR None Skill:
Build to a heavy double Over head Squat--built to 70 lbs

WOD: time cap 20 min
100 Push Ups--combo of knee pushups and pushups on box
75 OH Squats (95/135)--45 lbs (15 lb bar with 15 lb plates)
Run 800m
20:52		 20m 52s
Workout Scaled
Michelle Bishop 10/01/2015 Crossfit NCR Paul Five rounds for time of:
50 Double unders--150 singles
35 Knees to elbows--35 knees up
50 ft walking lunge with (45/25) lb plate--25 lbs		 24m 56s
Workout Scaled
Michelle Bishop 09/30/2015 Crossfit NCR None Skill:Muscle-ups

WOD:
20 min AMRAP:
Teams of 2 (with Nat)
20 cal row (17 cals for women)
15 burpees over rower
* alternating sprint rounds
7 rds, 4 cal
had difficult time jumping over rower for burpees after rowing so stepped		 7 rounds 4 reps
Workout Scaled
Michelle Bishop 09/29/2015 Crossfit NCR None Skill:
55 Push Jerk from the floor--built to 85 lbs

*After Party: not for time
50 Sit Ups
50 Hip Extension
50 Push Ups
 85 lbs
Performed as RX
Michelle Bishop 09/23/2015 Crossfit NCR None Skill:
3x3 Over Head squat with a 3 Second Pause in the pocket--built to 55 lbs

WOD: Rez at first said there was a 20 min cap then shortened it to 15 min--I would have finished if cap were 20 min
5 Rounds (95/135)--55 lbs
12 Snatch Grip Deadlifts
9 Hang Power Snatch
6 OH Squats
finished 4 rds, 5 hang power snatch		 4 rounds 17 reps
Workout Scaled
Michelle Bishop 09/22/2015 Crossfit NCR None

Skill:
20 Minute EMOM
Odd: 12 Burpees--9-10 burpees
Even: 3 Rope Climbs -- did a few rope climbs half way up then just did reverse hand hold til lying on floor then pulled back up using rope

WOD:
10 Min AMRAP
10 Box Jumps (30/40)--24 inch
20 Alt Pistols--using green band
3 rds, 5 pistols
 3 rounds 15 reps
Workout Scaled
Michelle Bishop 09/19/2015 Crossfit NCR Basics Class Skill: deadlift

WOD:
with a partner (Marie)
13 min AMRAP
10 deadlifts--85 lbs
10 T2B--knees up		 13 rounds 16 reps
Workout Scaled
Michelle Bishop 09/18/2015 Crossfit NCR None Skill:Build to a heavy snatch complex:--built to 60lbs
1 power + 1 full, then 3 sets at that across at that weight.
did lots of warming up incl using trainer bar--felt good

WOD:
10-8-6-4-2
Snatches (135/185)--55 lbs
4-8-12-16-20
Pull Ups--ring rows
 12m 29s
Workout Scaled
Michelle Bishop 09/17/2015 Crossfit NCR None Skill:
12 Minute EMOM
Odd: 15 Sit Ups
Even: 15 Ring Push Ups--did a few incline ring pushups but mostly knee pushups

WOD:
8 x 30m Heavy Sled Push
sled is 50 lbs, did 7 rds at 50+45=95
last round at 50+45+25=120
*athlete determines weight
score=weight of last round
could go heavier for last round next time		 sled is 50 , did 7 rds at 50 45=95 lbs
last round at 50 45 25=120 lbs
lbs
Performed as RX
Michelle Bishop 09/16/2015 Crossfit NCR None Skill:55 Front Squat (increasing)--55, 60, 65, 75, 85
*bar starts on the floor

WOD:
8 Minute AMRAP -- did 11 rounds
Bear complex (105/155)--65 lbs
1 clean
1 front squat
1 push press
1 back squat
1 push press( off back )
 11 rounds 0 reps
Workout Scaled
Michelle Bishop 09/15/2015 Crossfit NCR None Skill:
For time
10 x 30 Unbroken Double Unders --got to 52 in 10 min

WOD:
5 x 500m Row
1:1 Rest
2:02; 2:03; 2:06: 2:03: 2:04
score is slowest time		 2m 06s
Performed as RX
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