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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 11/13/2014 Crossfit NCR None Skill:
Practice Rope Climbs--fun!! got up a couple handholds using feet in rope

WOD: 10-9-8-7-6-5-4-3-2-1
Hand Release Push Ups--did from knees
Strict Pull Ups--used green band for pullups		 11m 40s
Workout Scaled
Michelle Bishop 11/12/2014 Crossfit NCR None Skill:
8 x 4 Front Squats--85 lbs

WOD:
5 Rounds
75 Double Unders--did single unders
25 Med Ball Jump Squats (14/20)--used 10 lbs		 11m 50s
Workout Scaled
Michelle Bishop 11/11/2014 Crossfit NCR None Skill:
Every minute on the minute
For 10 Minutes,
2 Snatch--45 lbs

WOD:
20 Minute AMRAP
10 Push Presses (80/115)--45 lbs
10 Kettlebell Swings (35/53)--26 lbs
10 Box Jumps (20/24)--20"
 7 rounds 7 reps
Workout Scaled
Michelle Bishop 11/10/2014 Crossfit NCR None Skill:
Build to a heavy,
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk--70 lbs

WOD:
18-12-6
Deadlifts (185/275)--75 lbs
Strict Handstand Push Up--used box
 6m 30s
Workout Scaled
Michelle Bishop 11/08/2014 Crossfit NCR Basics Skill--front squat

WOD:
can't remember exactly
did approx. 4 rounds of something
included front squats with bar only
 8m 23s
Performed as RX
Michelle Bishop 11/07/2014 Crossfit NCR None Skill:
10 x 3 Backsquats --85 lbs

WOD:
10-9-8-7-6-5-4-3-2-1 Jerks (145/205)--think I used 55 lbs
2-4-6-8-10-12-14-16-18-20 Pull Ups--ring rows
 15m 00s
Workout Scaled
Michelle Bishop 11/04/2014 Crossfit NCR Basics Class Skill: power cleans w/ 65 lbs

WOD:
ladder
power cleans: 1,2,3,4,5,... w/45 lbs
burpees: 2,4,6,8,10,......

12 min time limit
9/9 cleans, 0 burpees		 9 rounds 0 reps
Performed as RX
Michelle Bishop 11/01/2014 Crossfit NCR Basics Class Skill: med ball cleans--14 lb ball

WOD:
5 rounds
20 walking lunges
15 med ball cleans
10 burpees
18 min time limit
4 rds 12 cleans		 4 rounds 32 reps
Performed as RX
Michelle Bishop 10/30/2014 Crossfit NCR None WOD:
6 Rounds
1 Max Effort Minute at each station:
- Burpees
- Box Jumps (20/24)
- Sit Ups
- 50 Ft Shuttle Run
- Air Squats
- Row for Cals		 568 reps
Performed as RX
Michelle Bishop 10/29/2014 Crossfit NCR None Skill:
Front Squats
8x4--85 lbs!!

WOD:
20-16-12-8-4 Alternating Pistols--sat on box
10-8-6-4-2 Muscle Ups--ring rows
5-4-3-2-1 Strict Deficit Handstand Push Ups--modified using box		 8m 23s
Workout Scaled
Michelle Bishop 10/27/2014 Crossfit NCR None Skill:
Front Squat 6x6--75 lbs

WOD:
6 Rounds
9 Front Squats (105/155)--55 lbs
9 Chest to Bar Pull Ups--ring rows
9 KB Swings (53/70)-26 lbs		 13m 23s
Workout Scaled
Michelle Bishop 10/25/2014 Crossfit ncr None WOD:
100 overhead squats w/ 15 lb bar
3 burpees EMOM		 6m 00s
Performed as RX
Michelle Bishop 10/24/2014 None None Skill:
Build to a heavy
Power Clean + Hang Squat Clean + Split Jerk--built to 65 lbs, tried 75 lbs but failed

WOD:
50 Bodyweight Back Squats for time.
55 lbs
* Bar starts on the floor 		8m 00s
Workout Scaled
Michelle Bishop 10/22/2014 Crossfit NCR None Skill:
Backsquat 8X4--75 lbs

WOD:
3 Rounds
25 Wall balls (14/20)--10 lbs
25 KB Swings (53/70)--26 lbs		 9m 47s
Workout Scaled
Michelle Bishop 10/21/2014 Crossfit NCR None Skill:
A) High Hang Snatch Pull at 95% of
1 Rep Max Snatch (55 lbs)
B) Low Hang Snatch Pull at 100% of 1 Rep Max Snatch (55 lbs)
C) Snatch Pull at 105% of 1 Rep Max Snatch (tried 65 lbs, very hard)

WOD: (not a very good WOD, shortage of rowers, so waited approx 5 min for my turn to row)
1000m Row
40 Pull Ups (ring rows)
30 Thrusters (65/95) --used 45 lbs
20 Lateral Barbell Burpees		 15m 00s
Workout Scaled
Michelle Bishop 10/18/2014 Crossfit NCR None 4 rds of 1 min each
push press (45 lbs)
burpees over bar
situps
rest 1 min
 150 reps
Performed as RX
Michelle Bishop 10/17/2014 crossfit ncr None WOD:
15 min AMRAP
10 wall balls (10 lbs)
15 box jumps (20 in)

7 rounds, 7 box jumps		 7 rounds 7 reps
Performed as RX
Michelle Bishop 10/15/2014 Crossfit NCR None Skill:
Front Squat 8 x 4-used 35 lb bar +15s (65)

WOD:
15 Snatch (95/135)
25 Burpee Over Bar
12 Snatch (105/155)
25 Burpee Over Bar
9 Snatch (135/185)
25 Burpee Over Bar
6 Snatch (145/205)
 14m 01s
Workout Scaled
Michelle Bishop 10/14/2014 crossfit ncr None Skill:
20 Minute EMOM
ODD: 10-15 Calorie Row
EVEN: 10-15 Ring Dips

WOD:
5 Rounds
3 Stict Handstand Push Ups
6 Strict Toe to Bar
12 Air Squats
24 Unbroken Double Unders
*Focus on perfect movement.
 5 rounds 0 reps
Workout Scaled
Michelle Bishop 10/10/2014 Crossfit NCR None Skill:
Build to a max
Hang Squat Clean + Full Squat Clean +
Push Jerk + Front Rack Split Jerk
55 lbs

WOD: (17 min limit)
3 Rounds
10 Burpee Box Jumps (20/24)
30 Box Jumps (20/24)
20 Push Press (80/115)		 16m 10s
Workout Scaled
Michelle Bishop 10/08/2014 Crossfit NCR None Skill:
1 Rep Max Power Clean--max 75 lbs

WOD:
21-15-9
Power Clean (105/155)
Bar Facing Burpee		 12m 20s
Workout Scaled
Michelle Bishop 10/07/2014 Crossfit NCR None Skill:
A) Practice handstand walking
B) 8 Minute EMOM
ODD: AMRAP Sit Ups
EVEN: AMRAP Double Unders

WOD:
3 Rounds
10 Push Press 115/165
10 Box Jumps (24/30)		 5m 54s
Workout Scaled
Michelle Bishop 10/06/2014 Crossfit NCR None Skill:
6 x 6 Backsquat
used 75 lbs as max weight

WOD:
16 min time limit
50 Chest to Bar Pull Ups (ring rows)
9 Thrusters (105/155) (45 lbs)
35 Pull Ups (ring rows)
12 Thrusters (95/135) (35 lbs)
20 Toe to Bar (knees up)
15 Thrusters (85/115) (35 lbs)		 15m 10s
Workout Scaled
Michelle Bishop 10/04/2014 Crossfit NCR Tabata Tabata
front squat with 35 lb bar
ring rows
burpees
8 rds
20 secs on 10 sec off		 152 reps
Performed as RX
Michelle Bishop 10/03/2014 Crossfit NCR Beginner Class 12 min AMRAP
5 strict press (35 lb bar)
10 ring rows
15 air squats

7 rounds, 5 ring rows		 7 rounds 5 reps
Performed as RX
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