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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 09/13/2019 crossfit ncr None 10 AMRAP
15 snatch (empty bar)
30 DU--did approx 20-25 per round
6 rds

6 AMRAP
7 thrusters (empty bar)
5 burpee facing bar
6 rds		 6 rounds 0 reps
Workout Scaled
Michelle Bishop 09/12/2019 crossfit ncr None 10 x 50 ft walking lunge with med ball (30 lbs)

wod
15 rds
5 knee raises
6 box jumps (20)
7 pushups (first round full then from knees)		 14m 00s
Workout Scaled
Michelle Bishop 09/11/2019 Crossfit NCR None Skill:
back squat
3-3-3-3 at approx 80% (115)

WOD
20 AMRAP
400m run
max muscle up transitions (10/round)
did 6 rounds with 10 transitions/round

Prior 1
run 1.6km post workout (loop+400m)		 60 reps
Workout Scaled
Michelle Bishop 09/10/2019 Crossfit NCR None 20 EMOM
row 10 call
pullup practice (mostly banded pullups); a few kipping at beginning then got tired

Strength
1 squat snatch + 1 hang squat snatch
only built to 65 as the rep at 70 twinged my L shoulder

Prior 1
ran 1km on treadmill at gym		 20m 00s
Performed as RX
Michelle Bishop 09/09/2019 Crossfit NCR None Skill:
build to a heavy
5 d/l + 4 HPC + 3 push jerk
built to 85

WOD:
DT (15 min cap) (105/155)
12 D/L
9 HPC
6 PJ
did weight at 65--good challenge

Prior 1:
27/21/15/9
row/ski/bike (not for time)
 7m 08s
Workout Scaled
Michelle Bishop 09/07/2019 Crossfit NCR None Teams of 2 (with Jen)--sprint rounds
12 AMRAP
200 m run
5 thrusters (45)
12 AMRAP
200 m run
5 squat snatch (45)
went light as was my first cardio workout after 1 mth
 16 rounds 1 reps
Workout Scaled
Michelle Bishop 01/02/2018 Crossfit NCR None Strength:
3 sets @ 70% (65lbs)
1 power snatch
2 snatch balance
1 squat snatch

WOD:
12 min AMRAP
1 squat snatch (155/105)--65
3 C&J (155/105)--65
30 DUs		 6 rounds 24 reps
Workout Scaled
Michelle Bishop 12/31/2017 Crossfit NCR None Open gym workout
WOD done with John, Vith, Juanita, Jen M, Jason
with a partner:--Jason
50 BJ -- 24 inches
50 sand bag over the shoulder -- 70
50 wall ball-- 20 lb ball to 9 ft target
50 strict press--65
50 burpee over bar
tough and fun wod!!		 16m 06s
Performed as RX
Michelle Bishop 12/31/2017 Crossfit NCR None Open gym:
Strength:
5x3 reps overhead squats at 85

Cardio:
with Jen M
3 rds
1 min ski
2 min row
3 min bike
1 min rest		 20m 00s
Performed as RX
Michelle Bishop 12/30/2017 Crossfit NCR None WOD: 25 min AMRAP
with a partner (Jason)
"partner Mary"--sprint rounds
5 HSPU--pike pushups
10 pistols--foot behind ankle
15 pullups--ring rows
we completed 17 rounds and 16 reps		 17 rounds 16 reps
Workout Scaled
Michelle Bishop 12/30/2017 Crossfit NCR None Priority work:
5 rounds:
20 hip extensions
10 GHDs
15 jumping lunges
rest 90-120 sec		 20m 00s
Performed as RX
Michelle Bishop 12/29/2017 Crossfit NCR None Strength:
10 min EMOM
3 strict MU--did 3 progressions on rings

WOD:
on a 12 min clock, 4 rounds of:
1 min 35 lb KB snatch
1 min situps
1 min lunges		 301 reps
Performed as RX
Michelle Bishop 12/29/2017 Crossfit NCR None Priority work:
with a partner going 1 for 1--did with John
30 squat snatch--55---did 15 total of 30
30 squat snatch--60 (15 reps)
30 squat snatch --65 (15 reps)
30 squat snatch--70 (15 reps)
30 squat snatch--70 (15 reps)
This was a tough workout--mentally challenging as well as physically. The last round I stayed at 70 lbs instead of increasing--almost decided to quit after 4 rounds. 		75 reps
Performed as RX
Michelle Bishop 12/28/2017 crossfit ncr None Strength
deadlift 4 sets of 1 rep at 80% or higher
built to 215--matches 1RM

WOD
3 rounds for time:
21 wall balls--14
15 T2B--knee raises
9 deadlift (275/185)--did 135 (intent was to go unbroken in deadlifts		 7m 12s
Workout Scaled
Michelle Bishop 12/28/2017 Crossfit NCR None Priority work:
24 min EMOM
1-200m row
2-200m ski
3-400m bike
had to scale the distances to approx 150-160m after 1st round
on bike (in miles) did approx .2m
tough cardio work		 24m 00s
Workout Scaled
Michelle Bishop 12/27/2017 Crossfit NCR None Strength:
8 min EMOM
5 power cleans--95

WOD:
20 min AMRAP
20 cal row
20 burpees
20 power cleans--85
started on the cleans, completed 4 rounds and 3 cal row		 4 rounds 23 reps
Performed as RX
Michelle Bishop 12/27/2017 Crossfit NCR None Priority work:
back squat:
5 sets of 8 reps--105
 20m 00s
Performed as RX
Michelle Bishop 12/23/2017 Crossfit NCR None 1000 rep WOD (@nd annual)--did it with Nigel, as Jen was injured. A ton of people!!!!
100 cal row
100 deadlifts--135
100 burpees
100 pullups--ring rows
100 wallballs--14
100 abmat situps
100 KB swings--35
100 pushups
100 air squats
100 power cleans--85
 47m 16s
Workout Scaled
Michelle Bishop 12/21/2017 Crossfit NCR None Skill
5 sets
20 romanian deadlifts with KBs--35s
15 ring rows

Tabata
Sandbag over shoulder--70 lbs
GHD situps/Abmat situps--did combo
DB power cleans--35 (hard!!)
hip extensions		 16m 00s
Performed as RX
Michelle Bishop 12/20/2017 Crossfit NCR None For time:
teams of 2
row 1000m
100 DB goblet squats--35
50 HSPU--pike pushups
100 DB goblet squats--35
1000m row
don't remember the time we finished		 18m 00s
Workout Scaled
Michelle Bishop 12/12/2017 Crossfit NCR None WOD
Isabelle
30 snatches (135/95)--65
finished in 2:54

Skill:
3 sets
max reps ring dips--used black band
did 10, 10, 8		 2m 54s
Workout Scaled
Michelle Bishop 12/08/2017 Crossfit NCR None 10 min EMOM
3 squat cleans at 95

WOD:
10-9-8 etc pullups--did banded pullups with purple band
20-18-16 etc GHDs (did abmat situps)
took approx 17 min		 17m 00s
Workout Scaled
Michelle Bishop 12/07/2017 Crossfit NCR None Condtioning:
6 rounds
45 sec on/45 sec off
rowing
ski
bike
sand bag hold--alternated btwn 70 and 100, tried 150 once, managed to hold it up		 40m 00s
Performed as RX
Michelle Bishop 12/06/2017 Crossfit NCR None Find 1RM for
strict press--75 or 80
push press--100 ish
push jerk--105 ish
have a bit of a quad issue so limited my jerk movement
wrote the weights in my book		 40m 00s
Performed as RX
Michelle Bishop 12/05/2017 Crossfit NCR None WOD 1:

4x500m row--start slow and build speed each round
rest 1:1

WOD 2: (easy day due to tweaked left quad)
3 rounds
30 wallballs--10
20 pistols--to a 20 inch box
20 front rack stationary lunges--used no weight or bar
I had tweaked my left quad on Sat in the liftoff and was feeling it today, so backed off on everything
still built up a sweat but not that hard a wod today--everyone else was suffering!!		 9m 47s
Workout Scaled
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