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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 03/18/2015 Crossfit NCR None Skill:
52 Front Squats (3 Second Pause at bottom)
empty bar, 55, 75, 85, 85

WOD:
15 Minute EMOM
Min 1 : 30s Max rep Burpees
Min 2 :30s Max rep KB Swing (53/70)--35 lbs
Min 3 :30s Max rep strict pull ups--ring rows
 160 reps
Workout Scaled
Michelle Bishop 03/17/2015 Crossfit NCR None Skill:
3 x Max Effort Strict HSPU--did my first handstand!

WOD: 12 min cap
150 Double Unders --did 25
50 Box Jumps
25 Power Cleans (95/135)--55 lbs
25 Burpee Over Bar
10m 58s
Workout Scaled
Michelle Bishop 03/16/2015 Crossfit NCR CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

scaled:
50 wallballs (10 lbs)
200 singles		 641 reps
Workout Scaled
Michelle Bishop 03/13/2015 Crossfit NCR None Skill:
Muscle Up practice

WOD:
6 x 500m Row -- 4 x 500		 2,000 m
Workout Scaled
Michelle Bishop 03/12/2015 Crossfit NCR None Skill:
12 Minute EMOM
Odd: 10 Alt Pistols--used bench to sit on
Even: 30 Double Unders--attempted DUs

WOD: 10 min cap
5 Rounds
10 Front Squats (65/95)--55 lbs
10 Burpee Over Bar
 9m 15s
Workout Scaled
Michelle Bishop 03/11/2015 Crossfit NCR Amanda scaled Skill:
5 x 3 Thrusters (climbing)--went up to 65 lbs--squat

WOD:
Amanda
9-7-5
Muscle Ups--did ring rows, push ups instead
Squat Snatch --tweaked shoulder so did squat cleans with empty bar
 5m 40s
Workout Scaled
Michelle Bishop 03/10/2015 Crossfit NCR None Skill:
Work up to a heavy snatch--65 lbs

WOD:
9 Minute AMRAP
2-2-4-4-6-6-8-8-10-10..
Power Cleans (95/135)--55 lbs
Box Jump Overs
got to 10 of 14 box jumpovers		 108 reps
Performed as RX
Michelle Bishop 03/09/2015 Crossfit NCR CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)--45 lbs
10 chest-to-bar pull-ups--chin ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 6 reps
Workout Scaled
Michelle Bishop 03/04/2015 Crossfit NCR None 14 Min EMOM
Odd: 7 Power Clean (95/135) + 30 Double unders
Even: 7 C2B + 10 Wall Ball (14/20)

12 Min EMOM
Odd: 5 OH Squats at (95/135) + 30 Double unders
Even: 5 Box Jumps (24/30) + 10 Wall Balls (14/20)

10 Min EMOM
Odd: 3 Power Snatch at (95/135)+ 30 Double unders
Even: 3 Muscle ups + 10 Wall Balls (14/20)

* there is no rest between emoms
see notes for details regarding reps		 36m 00s
Workout Scaled
Michelle Bishop 03/03/2015 Crossfit NCR None Skill:
5 x 10 Deadlift 85, 105, 115, 125, 125

WOD:
3 Rounds
2 Minute Row for Cal
2 Burpee Box Jump (20)--109
 109 reps
Performed as RX
Michelle Bishop 03/02/2015 Crossfit NCR CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:

scaled
15 toes-to-bars--knee raises
10 deadlifts (115 / 75 lb.)--55 lbs
5 snatches (115 / 75 lb.)--55 lbs
130 reps		 130 reps
Workout Scaled
Michelle Bishop 03/02/2015 Crossfit NCR CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap

90 lbs PR		 90 lbs
Performed as RX
Michelle Bishop 02/27/2015 Crossfit NCR None Skill:
Build to a heavy clean and jerk--75 lbs

WOD: 8 min cap
3 Rounds
15 Burpees
15 Front Squats (65/95)--1st rd at 55lbs, then decreased to 35 lbs
 7m 00s
Workout Scaled
Michelle Bishop 02/26/2015 Crossfit NCR None Skill:
3 x 500m Row: 1:59.3; 1:59.9; 2:06
Rest 2:1

WOD:
50-40-30-20-10
Squats
Double Unders --singlesx2
got to 20/20 squats; 10 singles		 260 reps
Workout Scaled
Michelle Bishop 02/25/2015 Crossfit NCR None Skill:
7 Minute EMOM
5 Thrusters (95/135)--did 4 reps/rd at 65 lbs

WOD:
4 Rounds/17 min cap
12 Jerks (95/135)--55 lbs
12 Box Jumps (20/24)
12 Cleans (95/135)--55 lbs
12 C2B Pull ups--ring rows
 3 rounds 42 reps
Workout Scaled
Michelle Bishop 02/24/2015 Crossfit NCR None Skill:
Death by Muscle Up--ring rows, every minute add one ring row, stopped at 10

WOD:
3 Rounds
10 Deadlifts (185/275)--85 lbs
10 Burpee Over Bar
 4m 32s
Workout Scaled
Michelle Bishop 02/23/2015 None None Mom to ER 1m 00s
Performed as RX
Michelle Bishop 02/19/2015 Crossfit NCR None SKill:
Build to a heavy complex of Power Clean + Hang Squat Clean + Squat Clean--65 lbs (tried 85 lbs but failed)

WOD:
2 Rounds of 3 Minutes at each station:
A) Legless Rope Climbs
B) Pistols
C) Handstand Walk
D) L-Sit
*Focus on practicing the skill, intensity is not the goal.
 24m 00s
Workout Scaled
Michelle Bishop 02/18/2015 Crossfit NCR None WOD:
7 Minute AMRAP--score of 90 (2 full rounds)
30 Cal Row
15 Overhead Squats (105/155)--35 lb bar
Rest 5 Minutes
7 Minute AMRAP--score of 70 (3 rounds plus 10 squat cleans)
10 Squat Cleans (95/135)--55 lbs
10 Ring Dips--strict pushups
Rest 5 Minutes
7 Minute AMRAP--score of 73 (6 rounds plus 1 thruster)
6 Thrusters (85/115)--45 lbs
6 Chest to Bar--ring rows		 233 reps
Workout Scaled
Michelle Bishop 02/17/2015 Crossfit NCR None Skill:
3 x 10 Back Squats--35, 65, 75

WOD: (with Amy)
Teams of 2 complete AMRAP 20 of:
100 Wall Balls (14/20)--14
100 Double Unders--200 singles
80 Box Jumps (20/24)
80 Toe to Bar--knees up
60 C2B--ring rows
60 Burpees
40 Cleans (95/135)--didn't get to
40 Jerks (95/135)
20 Snatch (95/135)
20 Muscle Ups
 458 reps
Workout Scaled
Michelle Bishop 02/12/2015 Crossfit NCR None Skill:
Build to a heavy 5 Rep Back Squat

WOD:
Teams of 2 (with Eman)
12 Minute AMRAP
Sprint rounds of:
5 Power Snatch (95/135)--45 lbs
7 Strict HSPU--strict pushups
9 Burpee Over Box		 8 rounds 16 reps
Workout Scaled
Michelle Bishop 02/11/2015 Crossfit NCR None Skill:
71 Squat Clean at 90%--75 lbs

WOD:
12 Minute AMRAP
6 Thrusters (95/135)--55 lbs
9 KB Swings (53/70)--35 lbs
12 Burpee over Bar
4 rounds 1 thruster		 4 rounds 1 reps
Workout Scaled
Michelle Bishop 02/10/2015 Crossfit NCR None Skill:
5 x 10 Back Squat (climbing)--bar, 65, 75, 85, 95 (8 reps)

WOD:--20 min cap
75 Wall Balls (14/20)--14 lbs
60 Box Jumps (20/24)--20
45 C2B--ring rows
30 Cleans (95/135)--55 lbs
15 Muscle Ups--knees up		 19m 43s
Workout Scaled
Michelle Bishop 02/06/2015 Crossfit NCR None Skill:
310 Back Squat, across at 80% of 10RM--65 lbs

WOD: 13 min cap
2 Rounds:
25 Box Jumps (20/24)
20 C2B--ring rows
15 HSPU--push ups
10 Squat Snatch (95/135)--35 lb bar
 1 rounds 64 reps
Workout Scaled
Michelle Bishop 02/05/2015 Crossfit NCR None Skill:
A) Find 1 Rep Max Jerk--85 lbs
B) Find 1 Rep Max Squat Clean-85 lbs

WOD:
8 Minute AMRAP:
10 Burpees
20 Alternating Pistols-with box
30 Double Unders--10 DUs/round
 2 rounds 35 reps
Workout Scaled
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