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Michelle Bishop 07/27/2015 Crossfit NCR None

Skill:

5 x 3 Touch and Go Power Clean--built to 85 lbs
3@65
2-3@85
0 reps at 95
back to 85 and 65 for technique work
 max of 85 lbs
Performed as RX
Michelle Bishop 07/24/2015 Crossfit NCR None Skill:
Push Press x3--built to 65 lbs
Work up to heavy triple

WOD: 20 min cap
4 Rounds:
30 Alternating Back Rack Lunges (135/95)--45 then 35
15 Push Press (135/95)--45 then 35
started at 45 lbs--lunges hard so dropped to 35 lbs
very tough WOD!		 14m 00s
Workout Scaled
Michelle Bishop 07/23/2015 Crossfit ncr None Skill:
Power snatch x2-max 65 lbs

Wod:
4rds 15 min cap
30 wall balls at 14lbs
15 hang power snatch at 45/35
Did 10/10/10/15 reps of snatches		 14m 26s
Workout Scaled
Michelle Bishop 07/21/2015 Crossfit NCR None Skill:
Thruster x5--I think I built to 55 or 60 lbs
Work up to a heavy set

WOD:
Teams of 2 -- with Eman
15 min AMRAP:
300m Row
10 BJ (24/20) -- did stepups
10 Thrusters (135/95)--45 lbs
*Funnel style. Score is total rounds.		 7 rounds 0 reps
Workout Scaled
Michelle Bishop 07/14/2015 Crossfit NCR None Skill:
Running Drills

WOD:
5 x 400m Sprint
Rest 2:1
1:28; 1:30; 1:38; 1:35; 1:35
avg 1:33		 1m 33s
Performed as RX
Michelle Bishop 07/13/2015 Crossfit NCR None WOD:
3 Rounds
6 Min AMRAP
250m Row
25 Burpees
25 Cleans (65/95)--55 lbs
Rest 6 Minutes
*pick up where you left off
completed 3 rds and 12 burpees		 3 rounds 12 reps
Workout Scaled
Michelle Bishop 07/11/2015 Crossfit NCR Basics Class Skill: shoulder press, push press

WOD: (with a partner)--had someone brand new
15 min cap
40-30-20-10
row for cal
push press--35 lbs
box jumps--20 inch
completed 20 of 20 calories (I think)		 15m 00s
Performed as RX
Michelle Bishop 07/10/2015 Crossfit NCR None Skill:
Handstands and Handstand Walks--wall walks

WOD:
20 Min EMOM
Odd: 10 HSPU--wall walks
Even: 10 Hollow Rocks		 20m 00s
Workout Scaled
Michelle Bishop 07/08/2015 Crossfit NCR None Skill:
Build to a heavy Hang Power Clean--built to 95 lbs

WOD:
20 Minute AMRAP
20 KB Swings (53/70)--35 lbs
20 Abmat Sit Ups
20 Double Unders --did 10 DUs each round
 349 reps
Workout Scaled
Michelle Bishop 07/07/2015 Crossfit NCR None Skill:
Strict Muscle Ups--progression on the rings

WOD:
5 Rounds
8 Muscle Ups --progression
400m Run
13m 00s
Workout Scaled
Michelle Bishop 07/06/2015 Crossfit NCR None Skill:
Squat Therapy--drills to improve squat technique

WOD:
4 x 5 Back Squat at 70-80% of 1rm--built to 85 lbs
Rest 2-4 Minutes between sets

legs very tired from NCR on Sat		 85 lbs
Performed as RX
Michelle Bishop 07/04/2015 Crossfit NCR The NCR WOD:
The NCR
Run to Mooneys Bay
3 Hill Climbs
5 Rounds
10 Strict Pull Ups--did 10's
20 Push Ups--did 15's
30 Squats --did 15's mostly
3 Hill Climbs
Run to NCR		 1h 10m 16s
Workout Scaled
Michelle Bishop 07/03/2015 Crossfit NCR None Skill:
In teams,1.25km Sled Push (with Kate)
sled plus 20 lbs--Kate and I took approx 15:30 to complete this

WOD:
100 OH Squats (65/95)--35 lbs
Everytime the bar comes down from the overhead position, perform 10 T2B

this was a tough day as the sled push was tough followed by 100 OH squats. Broke the OH squats into sets of 20 (I think).		 9m 15s
Workout Scaled
Michelle Bishop 07/02/2015 Crossfit NCR Oly Lifting class None 1h 30m 00s
Performed as RX
Michelle Bishop 06/30/2015 Crossfit NCR None Skill:
12 Minute EMOM
ODD: 6 Thrusters -- 55 lbs
EVEN: 10 Toe to Bar --knees up

WOD:
Mel
5 Rounds
12 Pull Ups--10 ring rows
12 Burpees--10 burpees
200m Run
13m 20s
Workout Scaled
Michelle Bishop 06/29/2015 None None Skill:
Build to a heavy Front Squat--115 lbs

WOD:
21-15-9
Deadlift (155/225)--105 lbs
Run 400m
don't remember my time, probably was around 12 min but could have been a bit longer--supposed to be a quick WOD		 12m 00s
Workout Scaled
Michelle Bishop 06/26/2015 Crossfit NCR None Skill:
Build up to a heavy power snatch--built to 65 lbs

WOD: (15 min time cap)
21-15-9
HSPU--wall walks (9-6-3)
Ring Dips--box dips
Push ups--knee push ups
*10 Snatches at 95/135 after each round--first round at 55 lbs, decreased to 45 lbs for 2nd round
completed 3/3 wall walks in last round
 15m 00s
Workout Scaled
Michelle Bishop 06/25/2015 Crossfit NCR None WOD: 35 min cap
Whitten
5 Rounds
22 KB Swing (53/70)--35 lbs
22 Box Jump (20/24)--20 inch
Run 400m
22 Burpees
22 Wall Balls (14/20)--14 lbs
completed 4 rds, 15 box jumps, 200m		 35m 00s
Workout Scaled
Michelle Bishop 06/24/2015 Crossfit NCR None Skill:
5 x 100ft Sled Push--empty sled, then added 25 lb plates until 4 were on it, so did 5 in total
*weight gets heavier after each set

WOD:
3 Rounds
10 Deadlifts (225/315)--105 lbs
10 Burpee over bar
4m 37s
Workout Scaled
Michelle Bishop 06/23/2015 Crossfit NCR Naughty Nancy--NCR style Skill:
1 Min AMRAP of Snatches (80/115)--bar
Rest 1 min
1 Min AMRAP of Snatches (95/135)--45 lbs
Rest 1 min
1 Min AMRAP of Snatches (105/155)--55 lbs
Rest 1 min
1 Min AMRAP of Snatches (125/185)--60 lbs
31 reps total

WOD:
Nancy 5 Rounds
Run 400m
15 OH Squats (65/95)--45 lbs
 16m 47s
Workout Scaled
Michelle Bishop 06/20/2015 Crossfit NCR Basics Class Skill: thruster
WOD: (with a partner--Kaitlyn)
100 thrusters btwn the 2 of us--55 lbs
3 burpees EMOM

can't remember the total time--could have been 15 or 20 min--just finished the WOD at the time limit		 20m 00s
Performed as RX
Michelle Bishop 06/19/2015 Crossfit NCR None Skill:
7 Min EMOM
1 Clean and Jerk at 80%--85 lbs

WOD:
Tabata at each station
(8 Rounds of 20s On 10s Off)
Deadlifts (135/185)--85 lbs
Burpee Box Jumps
Hang Power Snatch (65/95)--35 lbs
Double Unders
148 reps
Workout Scaled
Michelle Bishop 06/18/2015 Crossfit NCR None Skill:
Build to a 1 Rep max Pull up, followed by a 1 Rep max dip

WOD:
3 Rounds
10 Back Squat (155/225)--65 lbs
Run 400m
*bar starts on the floor		 9m 23s
Workout Scaled
Michelle Bishop 06/13/2015 Crossfit NCR Basics Skill: overhead squat

WOD: (with Sarah)
100 o/h squats (partner holds plank)--35 lbs
100 burpees (partner holds dead hang)
100 situps (partner holds squat)		 16m 45s
Performed as RX
Michelle Bishop 06/12/2015 Crossfit NCR None Skill:
7 Minute EMOM
1 Snatch at 85%--55 lbs

WOD: (15 min cap)
6 Rounds
13 Thrusters (85/115)--45 lbs
14 Chest to Bar Pull Ups--ring rows
 14m 53s
Workout Scaled
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