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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 06/11/2015 Crossfit NCR None Skill:
Build to a heavy 3 Rep OH Squat--built to 65 lbs

WOD: (20 MIN CAP)
3 Rounds
Run 400m
30 Med Ball Cleans (14/20)--14
20 Ring Dips--pushups
10 Burpee Pull Ups --jumping pullups and burpees to a target
completed 2 rds, 17 med ball cleans		 2 rounds 17 reps
Workout Scaled
Michelle Bishop 06/10/2015 Crossfit NCR None WOD:
Teams of 3: (with Amy, Nat)
7 Min AMRAP of Thrusters:
50 reps at (65/95)--35
50 reps at (85/115)--45
AMRAP at (95/135)--55
3 min Rest
7 Minute AMRAP of Hang Power Clean:
50 reps at (95/135)--55
50 reps at (105/155)--60
AMRAP at (135/185)-65
3 min Rest
7 Minute AMRAP of Dead Lift:
50 reps at (135/185)--65
50 reps at (155/225)--85
AMRAP at (185/275)--105
 109 reps
Workout Scaled
Michelle Bishop 06/09/2015 Crossfit NCR None Skill:
Build to a heavy complex--built to 60
1 Strict Press
3 Push Press
5 Jerks

WOD:
20 Min AMRAP
400m Run then AMRAP strict pull ups, when you break, run 400m and repeat.
Score = pull ups/ring rows		 70 reps
Workout Scaled
Michelle Bishop 06/05/2015 Crossfit NCR None Skill:
20 Rep Max Push Press --55 lbs

WOD: (14 min cap)
4 Rounds
21 Pull ups--ring rows
15 ft HS Walk--3 wall walk ups
9 Deadlifts (175/255)--125 lbs
 3 rounds 21 reps
Workout Scaled
Michelle Bishop 06/03/2015 Crossfit NCR None WOD:
Teams of 3 (with Amy, Nat)
7 Min AMRAP of Back Squats
50 Reps at 95/135--55
50 Reps at 105/155--65
AMRAP at 135/185--75 (19)
3 Min Rest
7 Min AMRAP of Push Jerks
50 Reps at 95/135--45
50 Reps at 105/155--55
AMRAP at 135/185--60 (not sure)
3 Min Rest
7 Min AMRAP of Strict Pull Ups --ring rows (not sure)		 148 reps
Performed as RX
Michelle Bishop 06/02/2015 Crossfit NCR None Skill:
Front Squat 3 x 8--65, 75, 85

WOD:
4 Rounds 1 Min at Each Station
Cal Row
Rope Climbs
KB Snatch (53/70)--26 lbs

cal + # rope climbs + # KB snatch		 100 reps
Workout Scaled
Michelle Bishop 06/01/2015 Crossfit NCR None
Skill:
10 Minute EMOM
1 Power Clean + 1 Squat Clean--75 lbs

WOD:
12 Min AMRAP
100 Double Unders --got to 30
50 Burpee Over Bar
30 Squat Clean Thrusters (95/135)--55 lbs
10 Muscle Ups
95 reps
Workout Scaled
Michelle Bishop 05/29/2015 Crossfit NCR None Skill:
Build to a heavy 5 Rep OH Squat--built to 55 lbs

WOD: (15 min cap)
1000m Row, then
21-15-9
KB Swing (53/70)--35 lbs
OH squat (85/115)--35 lbs (empty bar)
 10m 20s
Workout Scaled
Michelle Bishop 05/28/2015 Crossfit NCR None Skill:
Build to a heavy 3 Rep deadlift --built to 155

WOD:
3 Rounds
25 Pull Ups--ring rows
50 Push Ups --at knees
100 Double Unders --DU attempts
completed 1 round + 10 doubles		 1 rounds 85 reps
Performed as RX
Michelle Bishop 05/27/2015 Crossfit NCR None WOD:
Teams of 3 (with Amy, Nat)
7 MIN AMRAP of Push Press
50 Reps at 95/135--35
50 Reps at 105/155--45
AMRAP at 135/185--55
3 Min Rest
7 MIN AMRAP of Front Squats
50 Reps at 95/135--55
50 Reps at 105/155--65
AMRAP at 135/185--75
3 Min Rest
7 MIN AMRAP of Power Cleans
50 Reps at 95/135--55
50 Reps at 105/155--65
AMRAP at 135/185--70
 80 reps
Workout Scaled
Michelle Bishop 05/26/2015 Crossfit NCR None Skill:
Build up to a heavy snatch--built to 65 lbs

WOD: 20 min time cap
Run 1.25km
100 Air Squats --75
100 Abmat Sit Ups--50
50 KB Swings (53/70)--30 at 35 lbs
50 Box Jump Overs (20/24)--30 at 20 inches
 17m 36s
Workout Scaled
Michelle Bishop 05/20/2015 Crossfit NCR None WOD:
Teams of 3 (1 athlete works at a time): with Amy/Nat
With a running clock
7 Min Cap
50 Back Squats (95/135)--55
50 Back Squats (135/185)--65
AMRAP Back Squats (155/225) in remaining time.--75
Rest 3 minutes
7 Min Cap
50 Strict Press (65/95)--35
50 Strict Press (85/115)--45
AMRAP Strict Press (95/135) in remaining time.--55
Rest 3 minutes
7 Min Cap
50 Dead Lifts (135/185)--75
50 Dead Lifts (155/225)-85
AMRAP Dead Lifts (185/275) in remaining time.--105
 84 reps
Performed as RX
Michelle Bishop 05/18/2015 Crossfit NCR None Partner WOD: (with Markian)
WOD was revised due to so many people
100 Wall Balls (14/20)--14
400 Meter Run
30 Clean and Jerk (95/135)--55 lbs
800 Meter Run
30 Clean and Jerk (95/135)--55 lbs
400 Meter Run
100 Wall Balls (14/20)--14		 24m 32s
Workout Scaled
Michelle Bishop 05/18/2015 Crossfit NCR Basics Class Skill: air squat, front squat

WOD:
4 rounds
12 burpees
16 front squats--55 lbs for 2 rds, then down to 35 lbs
20 box jumps--20 inch		 3 rounds 20 reps
Performed as RX
Michelle Bishop 05/16/2015 Crossfit NCR Basics Class Skill:
strict press
push press
push jerk

WOD:
10 clean and jerk--55 lbs
10 burpees
run 200 m
8 clean and jerk
8 burpees
run 200m
6 clean and jerk
6 burpees
run 200m
4 clean and jerk
4 burpees
run 200m
2 clean and jerk
2 burpees
 10m 40s
Performed as RX
Michelle Bishop 05/15/2015 Crossfit NCR None Skill:
5 x 10 Back Squat (climbing)--built to 85 lbs

WOD:
DT
5 Rounds--12 min time cap
12 Dead lifts (105/155)--55 lbs
9 Hang Power Cleans (105/155)--55 lbs
6 Push Jerks (105/155)--55 lbs
 9m 38s
Workout Scaled
Michelle Bishop 05/14/2015 Crossfit NCR Partner Murph WOD: with Amy (35 min time cap)
Partner Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
*runs must be together but work can be divided however the team chooses.
*on the run, each team carries 1 Med Ball (14/20)
completed 100PU, 170 pushup, 250 squats
I ran the mile with John and Regine (with med ball) after workout was over--wanted to finish it--Amy not feeling strong, coming back from injury		 35m 00s
Workout Scaled
Michelle Bishop 05/13/2015 Crossfit NCR None Skill:
Build to a heavy Snatch

WOD:
3 Minute AMRAP
20 Burpees then,
AMRAP OH Squats (95/135)--55 lbs (10 reps)
Rest 1 Minute
3 Minute AMRAP
20 Burpees then,
AMRAP Front Squats (95/135)--55 lbs (20 reps)
Rest 1 Minute
3 Minute AMRAP
20 Burpees then,
AMRAP Back Squats (95/135)--55 lbs (24 reps)
 54 reps
Workout Scaled
Michelle Bishop 05/12/2015 Crossfit NCR None Skill:
2 x 2 Squat Cleans at 85% of 1RM--built to 80 lbs

WOD:
21-15-9
KB Swing (53/70)--35, should try 53 next time
Pull Ups --ring rows
 6m 41s
Workout Scaled
Michelle Bishop 05/08/2015 Crossfit NCR None Skill:
5x3 Squat Cleans--built to 90 lbs (65, 75, 85, 90, back to 85)--90 lbs hard, lost balance on second set of 90 so went back down to 85)

WOD: 16 min time cap
5 Rounds
50 Double Unders--20 attempts
16 Chest to Bar--ring rows
9 Strict HSPU--pushups
completed 4 rds, 20 DU attempts in 16 min
 4 rounds 20 reps
Workout Scaled
Michelle Bishop 05/07/2015 Crossfit NCR Diane Skill:
Build to a heavy 3 Rep OH Squat--built to 60 lbs

WOD:
Diane
21-15-9
Deadlift (155/225)--105 lbs (go heavier next time--try 125)
HSPU--pushups		 6m 30s
Workout Scaled
Michelle Bishop 05/06/2015 Crossfit NCR None WOD:
Teams of 2--we had 3 since there was an odd number; all 3 girls (Brieta, Kate, me)
1.25KM Sled Push (25/45)--25 lbs
100 Alternating Burpee Box Jumps--150 since 3 of us
2K Row (switch every 500m)--did 2k row with 250 intervals (thought about going to 3k but were running out of time)
Run 1.25KM
 41m 00s
Performed as RX
Michelle Bishop 05/05/2015 Crossfit NCR Randy Skill:
10 Minute EMOM
3 UB Power Cleans --75 lbs

WOD:
Randy (10 min time cap)
75 Snatch (55/75)--50 lbs (with trainer bar)
 8m 40s
Workout Scaled
Michelle Bishop 05/04/2015 Crossfit NCR None Skill:
7 Min EMOM
5 Thrusters --55 lbs (did 65 lbs for 2 rounds--very hard), went back to 55 to work on technique/conditioning

WOD:
21-15-9
Back Squat (155/225) --55 lbs--should do approx 75% of 1rep max for this workout so maybe a bit heavier
Muscle Up--ring rows
* bar starts on the floor
7m 16s
Workout Scaled
Michelle Bishop 05/01/2015 Crossfit NCR Modified Cindy Skill:
3 sets of the following Bar Complex:
5 T2B + 4 Bar MU + 3 T2B + 2 Bar MU--did knees up, kipping, knees up, kipping with lower numbers
e.g, 3, 2, 2, 1

WOD: (16 min time cap)
For time:
5 Rounds of Cindy
20 Squat Snatches (95/135)--45 lbs with trainer bar
5 Rounds of Cindy
* Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats
 6 rounds 10 reps
Workout Scaled
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