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Michelle Bishop 04/30/2015 Crossfit NCR Helen Skill:
Work on Rope Climbs --did 2 rope climbs!!

WOD: 15 min time cap
Helen
3 Rounds
Run 400m
21 KB Swing (35/53)--35
12 Pull Ups --ring rows
 12m 49s
Workout Scaled
Michelle Bishop 04/29/2015 Crossfit NCR None WOD:
In teams of 3 with a 30 Minute running clock, complete 5 minute AMRAPS of: (with Eman and Kate)
1) Row for Cals--Eman did the whole 5 min
2) HSPU--pushups
3) T2B--knees up
4) Wall Balls--14 lbs
5) Box Jump Overs
6) KB Swings (53/70)--35 lbs
 572 reps
Workout Scaled
Michelle Bishop 04/28/2015 Crossfit NCR None

Skill:
6 sets of shuttle sprints:
3 x 10m out and back

WOD:
3 Rounds For Time:
7 Muscle Ups--ring rows
14 Power Cleans (125/185)--65 lbs
21 Bar Facing Burpees
 15m 05s
Workout Scaled
Michelle Bishop 04/27/2015 Crossfit NCR None Skill:
3 x 10 Front Squat--75 lbs

WOD:
30 Snatch (135/185)--felt shoulder twinge so did 30 sec sprints on bike
 10m 00s
Workout Scaled
Michelle Bishop 04/22/2015 Crossfit NCR None Skill:
One rep max (power) snatch--worked up to 65 lbs

WOD: (8 min cap)
5-4-3-2-1
Deadlift (225/365)--125lbs
Muscle ups--ring rows and jumping pullups
Box Jumps (24/30)--24 inch
 5m 31s
Workout Scaled
Michelle Bishop 04/21/2015 Crossfit NCR None
Skill:
Build to a heavy set of
2 Power Cleans + 2 Front Squats + 2 jerks --built to 85 lbs

WOD: (13 min time cap for me)--had staggered start due to limited rowers
3 Rounds
30 Cal Row
20 Cleans (65/95)--45 lbs
10 OH Squats (65/95)--45 lbs
5 Strict HSPU--pushups
2 rounds, 21 calories in 13 min		 2 rounds 21 reps
Workout Scaled
Michelle Bishop 04/20/2015 Crossfit NCR None Skill:
3 x 3 OH Squat--built to 60 lbs

WOD:
3 Rounds
7 Squat Cleans (135/185)--75 lbs
14 Chest to Bar--ring rows
 8m 19s
Workout Scaled
Michelle Bishop 04/18/2015 Crossfit NCR Basics Class Skill:
Deadlift

WOD (with partner--Leila)
10 min time cap
50-40-30-20-10
deadlift--105 lbs
wallballs--14 lbs		 10m 00s
Performed as RX
Michelle Bishop 04/17/2015 Crossfit NCR None Skill:
20 Rep Max Thruster--55 lbs (16 reps)

WOD:
5 Rounds
6 Cleans (155/225)--75lbs (go to 85 lbs next time)
6 Muscle Ups --ring rows/jumping pullups
 9m 05s
Workout Scaled
Michelle Bishop 04/15/2015 Crossfit NCR None Skill:
Build to a heavy 3 Position Power Snatch--built to 60 lbs
(Above the knee, below the knee, floor)

WOD:
20 Minute AMRAP
7 Cleans (95/135)--65 lbs
7 Burpees
200m Run
 8 rounds 0 reps
Workout Scaled
Michelle Bishop 04/14/2015 Crossfit NCR None Skill:
10 Minute EMOM
1 Squat Clean at 80-85%--75 lbs

WOD: 15 min cap
3 Rounds:
10 Front Squats (135/185)--75 lbs
20 Chest to Bar--ring rows
50 Double Unders--up to 20 DUs/rd		 2 rounds 42 reps
Workout Scaled
Michelle Bishop 04/13/2015 Crossfit NCR None Skill:
10-8-6-4-2 Overhead Squat --35, 45, 45, 45, 45

WOD:
Teams of 2 (with John)
6 Rounds
500m Row
400m Run
*sprint rounds
25m 03s
Performed as RX
Michelle Bishop 04/10/2015 Crossfit NCR None Skill:
Build to a heavy Front Squat -- 115 lbs--new PR!

WOD:
200 Double Under Buy-In--did 20 attempts
4 Rounds
5 Muscle Ups--ring rows
10 Front Squats (105/155)--65 lbs
15 HSPU--push ups
20 Burpees		 12m 00s
Workout Scaled
Michelle Bishop 04/09/2015 Crossfit NCR None Skill:
10 Minute EMOM
3 x Touch and Go Power Clean--65 lbs

WOD: (15 or 18 min time cap)
Teams of 2 (with Amy)
50 Toe to Bar (one partner dead hangs)--knees up
100 KB Swing -- 26 lbs (one partner holds handstand)--I held empty bar overhead
150 Burpee over partner (one partner holds plank) 		206 reps
Performed as RX
Michelle Bishop 04/08/2015 Crossfit NCR None Skill:
Build to a heavy Snatch Balance + OH Squat --built to 45 lbs

WOD: 16 min time cap
7 Rounds:
7 Chest to Bar Pull Ups--ring rows
7 Ring Dips --box dips
7 Power Cleans (105/155)--65 lbs
 13m 25s
Workout Scaled
Michelle Bishop 04/07/2015 Crossfit NCR None Skill:
Build to a heavy Back Squat -- built to 115 lbs-- new PR!

WOD:
21-15-9
Deadlift (185/275)--105 lbs
Box Jump (24/30)--20 inch
 6m 24s
Workout Scaled
Michelle Bishop 04/06/2015 Crossfit NCR None Skill
10 Minute EMOM
2 x Squat Snatch--55 lbs

WOD: 15 min cap
Nasty Girls
3 Rounds
50 Air Squats
7 Muscle ups--7 ring rows, 7 pushups
10 Hang Power Cleans (95/135)--55 lbs		 11m 30s
Workout Scaled
Michelle Bishop 04/04/2015 Crossfit NCR Basics Class WOD:
21-15-9
Deadlift--85 lbs
Box Jump--20 inch
 4m 59s
Performed as RX
Michelle Bishop 04/02/2015 Crossfit NCR None Skill:
10 Minute EMOM
Odd: 20 Push Ups--did 12-20/round
Even: 10 Strict Pull Ups--10 each round

WOD: 20 min cap
Teams of 2 (random partners, mine was LT)
100 Wall Balls --14 lbs
100 KB Swings (35/53)
100 Cal Row
100 SDHP (35/53)
17:23
 17m 23s
Performed as RX
Michelle Bishop 04/01/2015 Crossfit NCR None Skill:
Big Clean Complex empty bar, 45 lbs, 55 lbs
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
*Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

WOD:
50 Burpee Pull Ups --instead of pullups, used one ring above head and jumped up with chin above ring		 5m 47s
Workout Scaled
Michelle Bishop 03/25/2015 Crossfit NCR None Skill:
Snatch: -built to 55-60 lbs
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%

WOD:
12 Minute AMRAP
10 KB Swings (53/70)--35 lbs
60 Double unders--12 DUs
10 Burpees
4 rds, 9 KBs		 137 reps
Workout Scaled
Michelle Bishop 03/24/2015 Crossfit NCR None Skill:
10 Minute EMOM
1 Clean at 80%--75 lbs squat clean

WOD:
8 Minute Cap
21-15-9
Thrusters (65/95)--55 lbs
Box Jumps (20/24)
*complete as many strict chest to bar pull ups once youre done the WOD
got to 4 of 9 box jumps
 85 reps
Workout Scaled
Michelle Bishop 03/23/2015 Crossfit NCR CrossFit Open 15.4 8-minute AMRAP:
10 push press @ 65 lbs
10 cleans @75 lbs
 61 reps
Workout Scaled
Michelle Bishop 03/20/2015 Crossfit NCR None Skill:
Handstand Push Ups Drills

WOD:
2k Row 		8m 51s
Performed as RX
Michelle Bishop 03/19/2015 Crossfit NCR 14.5 in reverse Skill:
Build to a heavy 3 Rep Power Snatch (touch and go)--built to 60 lbs

WOD: 18 min cap
3-6-9-12-15-18-21
Thrusters (65/95)--started at 65, then decreased to 55 at round of 9 reps
Burpee Over Bar
finished 2 of 21 thrusters
18m 00s
Workout Scaled
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