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Michelle Bishop 02/04/2015 Crossfit NCR None Skill:
10 Rep Max Back Squat --85 lbs

WOD:
Teams of 3 w/ Regine, LT
20 Minute AMRAP
Station 1: Row for Cal
Station 2: 50ft walking KB lunges (53/70)--I used 26 lb KB
Station 3: Rest

Rotate Stations when lunges are complete. Score is calories.
 289 reps
Performed as RX
Michelle Bishop 02/03/2015 Crossfit NCR None Skill:
10 Minute EMOM
Odd: 10 Front Squats--65 lbs
Even: 10 Deadlifts--95 lbs

WOD:
5 Rounds--14 min cap
12 Thrusters (65/95)--45 lbs
12 Toe to Bar--knees to chest
12:15		 12m 15s
Workout Scaled
Michelle Bishop 01/30/2015 Crossfit NCR None Skill:
20 Rep Max Jerk--65 lbs--got to 17 reps

WOD:
20 Min EMOM
Odd: 10 Burpees
Even: 10 Unbroken Cleans--45 lbs
 45 lbs
Performed as RX
Michelle Bishop 01/29/2015 Crossfit NCR None Skill:
Accumulate 2 Minutes of L Sit holds--held knees up btwn boxes
Accumulate 5 Minutes of Handstand Holds--did handstands facing the wall

WOD:
8 Minute Cap
3-6-9-12-15-18-21 etc
Deadlift (155/225)--105 lbs
Box Jump (20/24)
finished 7 of 18 DL		 97 reps
Workout Scaled
Michelle Bishop 01/28/2015 Crossfit NCR None Skill:
For as long as possible:
EMOM
3 Power Cleans (135/185)
3 Front Squats (135/185)
3 Jerks (135/185)
*add one rep to each if you make it past 10 minutes
10 rounds, 4 cleans, 4 squats

WOD: 10 min cap
75 C2B--ring rows 7:12
 7m 12s
Workout Scaled
Michelle Bishop 01/27/2015 Crossfit NCR None WOD:
3 Rounds:
20 C2B--ring rows
20 Power Cleans (95/135)--50 lbs
12 min cap
11:50

3 Rounds: 12 min cap
30 Wall Balls (14/20)--14 lbs
30 Box Jumps (20/24)--did step ups
169 reps in 12 min
 11m 50s
Workout Scaled
Michelle Bishop 01/23/2015 Crossfit NCR None Skill:
Build to a heavy 3 Position Snatch--50 or 55 lbs

WOD:
8 Minute AMRAP
5 Deads (95/135)
5 Hang Power Cleans (95/135)
5 Front Squats (95/135)
5 Jerks (95/135)		 4 rounds 15 reps
Workout Scaled
Michelle Bishop 01/22/2015 Crossfit NCR Beep Test Skill:
5 x 2 Back Squat--95 lbs

WOD:
Beep Test--got to 7.3

definitely room for improvement!
 7 rounds 3 reps
Performed as RX
Michelle Bishop 01/21/2015 Crossfit NCR None Skill:
10 Minute EMOM
Odd: 5 x Power Clean--55 lbs
Even: 5 x Jerks--55 lbs

WOD:
3 Rounds
10 Hang Cleans (95/135)--55 lbs
15 Burpee Pull Ups--done with a ring to pull me up
20 Wall Balls (14/20)--10 lbs
15 min cap
 13m 35s
Workout Scaled
Michelle Bishop 01/20/2015 Crossfit NCR None Skill :
3 sets of max strict hspu into kipping--did strict pushups and handstand facing wall

WOD:
Teams of 2 (with Amy)
30 Burpee Box Jump Overs (20)
30 Snatches (105/155)--used 45 lbs
30 Burpee Box Jump Overs (20)
30 Clean and Jerks (105/155)--55 lbs
30 Burpee Box Jump Overs (20)
30 Thrusters (105/155)--55 lbs
20 min cap		 17m 47s
Workout Scaled
Michelle Bishop 01/17/2015 Crossfit NCR Basics Class with a partner
20 min AMRAP
5 burpees
10 shoulders to overhead
20 alternating lunges

done with Jen M

15 rds, 10 STO		 15 rounds 15 reps
Performed as RX
Michelle Bishop 01/16/2015 Crossfit NCR None Skill:
20 Rep Max Front Squat

WOD:
12 Minute AMRAP
9 Deadlifts (105/155)--105 lbs
12 Box Jumps (20/24) -- 20
15 Wall Balls (14/20)--14 lbs

4rds, 4 box jumps
first workout that was Rx		 4 rounds 13 reps
Performed as RX
Michelle Bishop 01/15/2015 Crossfit NCR None Skill:
3 Rep Max below the knee hand squat snatch--got to
65 lbs, also did 3 rep squat snatch at 55 lbs

WOD: 10 min time cap
21-15-9
Push jerk (95/135)--45 lbs
T2B--knees up
 8m 02s
Workout Scaled
Michelle Bishop 01/14/2015 Crossfit NCR None Skill:
Work up to a heavy dead lift double--got to 170 lbs

WOD:
10 Minute EMOM
ODD: 7 x Dead Lift at 65% of doubles--105 lbs
EVEN: 50 Double Unders--got up to 7 or 8 DUs
reps are counted as max number of DUs done in 1 min		 8 reps
Performed as RX
Michelle Bishop 01/13/2015 Crossfit NCR None Skill:
20 Muscle Ups for Time

WOD:
Teams of 2 (with Amy)
20 Minute AMRAP
30 Burpee over bar
30 C2B
30 Power Cleans

* Each round weight increases
Round 1 135/95
Round 2 155/105
Round 3 185/135
Round 4 205/145
Round 5 AMRAP at 225/155
 277 reps
Workout Scaled
Michelle Bishop 01/12/2015 Crossfit NCR None WOD:
21-15-9
Thruster (65/95)--empty bar
Front Squat (65/95)--empty bar
Wall Ball (14/20)--10 lbs

Skill:
A) 1 x Max Strict Ring Dips
B) 1 x Max Kipping Ring Dips
C) Accumulate 2 mins in L-Sit you choose rings, hanging or p-bars.		 10m 52s
Workout Scaled
Michelle Bishop 01/10/2015 Crossfit NCR Basics Class WOD:
21-15-9
front squat--empty bar
burpees
ring rows
10 min time limit		 123 reps
Performed as RX
Michelle Bishop 01/09/2015 Crossfit NCR None WOD:
A) 3 Rounds (12 min cap)
10 Cleans (105/155)--35 lb bar
15 Burpee Box Jump Overs (20/24)
20 Wall Balls (14/20)--10 lb
completed 2 rds, 8 wallballs

B) 3 Rounds
15 Deads (165/245)--65 lbs
15 Left Arm KB Push Press (35/53)--15 lb DB
15 Right Arm KB Push Press (35/53)--15 lb DB
completed in 6:35
 18m 35s
Workout Scaled
Michelle Bishop 01/08/2015 Crossfit NCR None Skill:
Build up to a Heavy 3 Position Power Clean + 1 Jerk (above the knee, below the knee, floor)--got to 75 lbs

WOD:
EMOM x 12
Odd: 3 x Power Snatch at 75%
Even: 50 Double Unders
 12m 00s
Workout Scaled
Michelle Bishop 01/07/2015 Crossfit NCR None Skill:
3x6 front squats (65, 85, 95)

Skill:
30 C2B--box for negative
30 ring rows
20 strict pullups--used box to work on negative
20 ring rows

WOD:
5 min AMRAP
burpees w/ 6 inch target above head		 41 reps
Performed as RX
Michelle Bishop 01/05/2015 Crossfit NCR None Skill:
3 x 5 Back Squats--85 lbs

WOD: 20 min cap
3 Rounds
20 Burpee Pull Ups
20 Front Squats (105/155)
20 Box Jumps (20/24)
 2 rounds 35 reps
Workout Scaled
Michelle Bishop 01/03/2015 Crossfit ncr Basics Class 5 rounds
10 push press--35 lb bar
10 box jumps		 8m 30s
Performed as RX
Michelle Bishop 12/30/2014 Crossfit NCR None Skill:
20 Rep Max OH Squat--used 15 lb bar for technique

WOD:
3 Rounds
25 Thrusters (65/95)--35 lb bar
25 Toe to Bar--lift legs as far as possible
 13m 30s
Workout Scaled
Michelle Bishop 12/29/2014 Crossfit NCR None Skill:
50 Strict Toe to Bar
50 GHD Sit Ups
50 Abmat Sit ups

WOD:
2000m Row		 9m 13s
Performed as RX
Michelle Bishop 12/19/2014 None day off before going away None 1m 00s
Performed as RX
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