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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 12/18/2014 Crossfit NCR None Skill:
8 Minute EMOM
5 x Sotts Press--used both PVC bar and did standing behind the head strict press with snatch grip using 35 lb bar

WOD:
12 Minute AMRAP
3 Power Snatch (95/135)--45 lbs
6 Toe to Bar--knees to chest area
9 Burpee over Bar		 6 rounds 3 reps
Workout Scaled
Michelle Bishop 12/17/2014 Crossfit NCR modified Cindy Skill:
5 x Tall Cleans

WOD:
100 Double unders--200 singles
5 rounds of Cindy (5 ring rows, 10 push ups, 15 air squats)
80 Double unders--160
4 rounds of Cindy
60 Double unders--120
3 rounds of Cindy
40 Double unders--80
2 rounds of Cindy
20 Double unders
1 round of Cindy
15 min cap		 4 rounds 6 reps
Workout Scaled
Michelle Bishop 12/16/2014 Crossfit NCR None Skill:
50 ft Front Rack Walking lunge for max load--65 lbs

WOD:
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (95/135)
AMRAP 2: Push Jerks (95/135)
AMRAP 3: Squat Cleans (95/135)
AMRAP 3: Push Jerks (95/135)
AMRAP 4: Squat Cleans (95/135)
AMRAP 4: Push Jerks (95/135)		 298 reps
Workout Scaled
Michelle Bishop 12/15/2014 None day off None 1m 00s
Performed as RX
Michelle Bishop 12/13/2014 Crossfit NCR Basics Skill:
air squats
overhead squats

WOD:
50 o/h squats w/ PVC bar
40 wall balls w/ 10lb ball
30 hand release pushups on knees
20 box jumps
10 burpee box jumps		 11m 18s
Performed as RX
Michelle Bishop 12/12/2014 Crossfit NCR None Skill:
20 Rep Max Jerk--15 reps with 55 lbs

WOD:
10 Minute AMRAP
15 Box Jumps (20/24)
12 Front Squats (95/135)
9 Chest to Bar Pull Ups		 3 rounds 18 reps
Workout Scaled
Michelle Bishop 12/11/2014 None day off None 1m 00s
Performed as RX
Michelle Bishop 12/09/2014 Crossfit NCR None WOD:

Teams of 2 (1 athletes works at a time)
100 Double Unders--mostly singles for me
100 Box Jumps Overs (20/24)--some step ups for me
100 Dead Lifts (155/225)--105 lbs
100 Wall Balls (14/20)--10 lbs
100 Ring Dips--knee push ups
100 Wall Balls (14/20)--10 lbs
100 Dead Lifts (155/225)--105 lbs
100 Box Jumps Overs (20/24)--some step ups
100 Double Unders--singles		 44m 28s
Workout Scaled
Michelle Bishop 12/08/2014 Crossfit NCR None Skill:
Front Squat 32--95 lbs

WOD:
7 Minute AMRAP
3-6-9-12-15-18-21-24 etc
Clean and Jerk (95/135)
Chest to Bar Pull Up--ring rows		 48 reps
Workout Scaled
Michelle Bishop 12/06/2014 Crossfit NCR Basics Skill:
strict press
push press

WOD:
30-20-10
strict press--35 lbs
box jump		 8m 00s
Workout Scaled
Michelle Bishop 12/05/2014 Crossfit NCR None Skill:
20 Rep Max Sumo Deadlift--got to 85 lbs (I think)

WOD:
3 Rounds
30 Over head Stationary Lunges (25/45)--used 15 lbs
10 Strict Pull Ups with a Med ball (14/20)--ring rows

*stick med ball between your feet		 6m 00s
Workout Scaled
Michelle Bishop 12/04/2014 Crossfit NCR Olympic Lifting w/ Andy 2 hr class
working on olympic lifts		 2h 0m 00s
Performed as RX
Michelle Bishop 12/03/2014 None sick None 1m 00s
Performed as RX
Michelle Bishop 12/02/2014 None sick None 1m 00s
Performed as RX
Michelle Bishop 12/01/2014 None sick None 1m 00s
Performed as RX
Michelle Bishop 11/28/2014 Crossfit NCR None Skill:
Dead Lift
10-8-6-4-2 (increasing)--pr of 165 lbs

WOD:
16 Minute EMOM
Odd: 40 Double Unders--got to 7 DUs
Even: 8 KB Snatch (4/side)--26 lbs		 26 lb KB lbs
got to 7 DUs--new PR! lbs
Performed as RX
Michelle Bishop 11/27/2014 Crossfit NCR Bergeron Beep Test Skill:
Build up to a 1 Rep Max Thruster--70 lbs

WOD:
Bergeron Beep Test (10 min limit)
7 Thrusters (55/75)
7 Pull Ups
7 Burpees

*take note of your score as we will be re-testing closer to the open		 4 rounds 11 reps
Workout Scaled
Michelle Bishop 11/26/2014 Crossfit NCR None Skill:
Build to a heavy 5 Rep Front Squat

WOD:
5 Rounds
6 Power Snatch (105/155)--used 15 lb bar w/ 20s=55lbs
4 Muscle Ups--did 3 ring rows, 3 push ups for each muscle up		 4 rounds 9 reps
Workout Scaled
Michelle Bishop 11/24/2014 Crossfit NCR None Skill:
Find 1 Rep max Snatch--50 lbs

WOD:
3 Rounds
9 Burpee Over Bar
12 Thrusters (65/95)--45 lbs
21 Toe to Bar--did toes to bar flat on ground		 11m 50s
Workout Scaled
Michelle Bishop 11/22/2014 Crossfit NCR Basics Andy taught this class:
lots of hip warmups
back squats--85 lbs (sets of 5)

WOD: (kind of unstructured)
4x1 min row w/ 1 min rest
burpees over partner (4 x 30 sec)
 8m 00s
Performed as RX
Michelle Bishop 11/21/2014 Crossfit NCR Amanda Skill:
Build to a Heavy Low Hang Squat Snatch (below the knee)--45 lbs but fell down due to bad mobility so reduced to 35 lbs (bar only)

WOD:
Amanda
9-7-5
Muscle ups
Squat Snatch (95/135)		 11m 50s
Workout Scaled
Michelle Bishop 11/20/2014 Crossfit NCR None Skill:
Build to a heavy 5 Rep Deadlift--115 lbs

WOD:
Teams of 2 (with Amy)
50 Toe to Bar
100 KB Swings (53/70)--26 lbs
150 Box Jumps (20/24)
300 Double Unders--singles
 15m 00s
Workout Scaled
Michelle Bishop 11/19/2014 Crossfit NCR None Skill:
60 Strict Pull Ups

WOD:
30 Minute EMOM
Minute 1: Row 15 Cals
Minute 2: 15 Burpees
Minute 3: 30 Double Unders		 30m 00s
Workout Scaled
Michelle Bishop 11/18/2014 Crossfit NCR Death by Power Cleans Skill:
One rep max Back Squat--125 lbs

WOD:
Death by Power Cleans (105/155)
Everyone will start with 105/155. If you are unable to complete 10 rounds with this weight, drop the weight to 135/95 and start over.
If you are unable to complete 10 rounds with 135/95, drop the weight to 115/85 and start over.
 10 rounds 0 reps
Workout Scaled
Michelle Bishop 11/14/2014 Crossfit NCR None Skill:
103 Front Squats--90 lbs

WOD:
As many rounds as possible in 8 minutes of:
3-6-9-12-15
Power Snatch (65/95)--did 45 lbs
Box Jump Overs (20/24)--20 in		 4 rounds 6 reps
Workout Scaled
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