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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 10/02/2014 Crossfit NCR None Skill:
Max Effort
Right Arm Kettlebell Snatch (35/53)
Left Arm Kettlebell Snatch (35/53)

WOD:
21-15-9
Thrusters (65/95)
Toe to Bar		 7m 54s
Workout Scaled
Michelle Bishop 10/01/2014 crossfit ncr Beginner Class can't remember workout 12m 00s
Performed as RX
Michelle Bishop 09/29/2014 Crossfit NCR Grace Skill 5x5 front squats
bar (35 lbs) 5 reps x 3-4 rds
added 10s (55 lbs) 5 reps x 3-4 rds
added 15s (65 lbs) 5 reps x 1-2 rds
added 20s (75 obs) 3 reps x 3 rds--hard
tweaked back a bit on final weight

WOD: Grace
30 clean & jerks-scaled
time: 3:20		 3m 20s
Workout Scaled
Michelle Bishop 09/27/2014 Crossfit NCR Beginner Class 10 min AMRAP
5 burpees
10 front squats (35 lb bar)
15 situps

5 rds 4 situps		 5 rounds 4 reps
Workout Scaled
Michelle Bishop 09/25/2014 None None 15 min time limit, aim for 10 rds
10 overhead squats (with 15 lb bar)
10 situps
3 burpees EMOM
7 rds, 4 situps		 7 rounds 4 reps
Workout Scaled
Michelle Bishop 09/24/2014 Crossfit NCR Beginner Class In pairs (with Amy)
15 min AMRAP
15 air squats each
4 tire flips each
run 400m
3 rds, 15 squats		 3 rounds 15 reps
Performed as RX
Michelle Bishop 09/23/2014 Crossfit NCR None Skill:
10 Minutes - Every Minute on the Minute
1 Snatch at 90%

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squats (105/155)--used 35 lbs
Run 200m after each set of squats		 17m 00s
Workout Scaled
Michelle Bishop 09/22/2014 Crossfit NCR None 10 min AMRAP
14 burpees
7 power cleans (55 lbs)		 3 rounds 20 reps
Performed as RX
Michelle Bishop 09/18/2014 Crossfit NCR None 10 min AMRAP
15 snatch with bar only (35 lbs)
30 single unders

this was my scaled down workout since can't do double unders
4 rds +5 snatches		 4 rounds 5 reps
Workout Scaled
Michelle Bishop 09/17/2014 Crossfit NCR None 5 rounds
10 push press with 35 lb bar
20 box jump		 16m 00s
Performed as RX
Michelle Bishop 09/16/2014 Crossfit NCR None 12 min AMRAP
300m run
5 deadlifts (55 lbs)
5 toes to bars

6 rds+run		 6 rounds 1 reps
Workout Scaled
Michelle Bishop 09/15/2014 None None skill kipping p/u progression
AMRAP 15 min with a partner
5 p/u (rings)
10 push ups
15 squats

14 rds + 5 p/u		 14 rounds 5 reps
Workout Scaled
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