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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 12/04/2017 Gymnastics Class None strength 1h 30m 00s
Performed as RX
Michelle Bishop 12/02/2017 Crossfit NCR None LIftoff:
1RM snatch--85--new PR!!!!
1RM clean & jerk--105

WOD: 12 min AMRAP
25 pullups--jumping
50 cal row
100 OH squat--35 (Rx was 45)
50 box jump--20
25 pullup
completed 24 of 50 box jump		 199 reps
Workout Scaled
Michelle Bishop 11/30/2017 Crossfit NCR None Skill:
snatch balance technique

WOD:
for time: (17 min cap)
50 T2B--knee raises
40 wall balls --14
30 deadlifts--145 (heavy!!)
20 burpee box jumpover--20 inch
10 ring muscle ups--10sets of 3 ring rows, 3 pushups		 16m 52s
Workout Scaled
Michelle Bishop 11/29/2017 Crossfit NCR None SAVAGE workout!!
40 min EMOM (30 sec on, 30 sec off)
min 1: rope climbs--did 1 per 30 sec, then half way thru started doing sit to stands
min 2: pushups
min 3: row for cals
min 4: DB push press--25 lbs
very hard wod, especially the push press		 320 reps
Workout Scaled
Michelle Bishop 11/28/2017 Crossfit NCR None Strength:
Back squat:
1-1-1-1-1-1-1-1--built to 140

WOD: 15 min cap
5 rounds
25 back squats--55
50 DUs--did combo of DUs and singles
very tough wod!
 13m 50s
Workout Scaled
Michelle Bishop 11/27/2017 Gymnastics Class None handstand drills 1h 30m 00s
Performed as RX
Michelle Bishop 11/25/2017 Crossfit NCR None teams of 2 (with Carolyn)
300 C2B -- ring rows
200 HSPU--strict DB press--started with 25 lbs, then went to 20 lbs
100 OHS--55
30 min cap
finished 49 OHS		 549 reps
Workout Scaled
Michelle Bishop 11/24/2017 Crossfit NCR None Sumo deadlift
8 sets of 3--built to 185

WOD
4 min AMRAP of situps
completed 95		 95 reps
Performed as RX
Michelle Bishop 11/23/2017 Crossfit NCR None Strength:
work up to a max muscle snatch--65

WOD:
3 rounds for time:
30 burpees to a target
30 clean and jerk--65
30 T2B--knee raises
completed 2 rounds and 20 clean and jerk approx		 230 reps
Workout Scaled
Michelle Bishop 11/22/2017 Crossfit NCR None Strength:
3 x max effort seated DB press
used 20s, 14 reps per set max

WOD:
20 min AMRAP (sprint rounds with Lauren)
150 ft farmer carry
100 ft overhead carry
50 ft front rack lunge
used 25 lb weights I think		 13 rounds 0 reps
Workout Scaled
Michelle Bishop 11/21/2017 Crossfit NCR None Strength:
build to a heavy power clean and push jerk--built to 105

WOD: Cindy/Clean and Jerk
15 rounds of
5 pullups--jumping
10 pushups--scaled to 5
15 air squats
1 clean and jerk--95--surprised myself with this weight, managed to stay with it through whole wod
not sure of time--likely 25 min		 25m 00s
Workout Scaled
Michelle Bishop 11/20/2017 Crossfit NCR None Strength:
3 x3 front squats at 80%--115
1 set of 4 reps at 20% with 12 sec up and 12 sec down--empty bar

WOD
12 min EMOM
21 cal row--10-12 cal
21 wall balls--picked 10 lbs and did 3 rounds of 21, then had to go down to 15 for the last 3		 115 lbs
Performed as RX
Michelle Bishop 11/18/2017 Crossfit NCR None In teams of 2 (With Carolyn)
2 rounds
30 bar muscle ups (ring rows)
30 cal row each partner, while other is holding deadlift--we chose light weight (105).
50 DB snatch--35
 19m 21s
Workout Scaled
Michelle Bishop 11/07/2017 Crossfit NCR None Skill:
build to a heavy hang squat clean x 3--105

WOD:

Elizabeth
21-15-9
squat cleans (95/135)--75 lbs
ring dips--jumping		 9m 46s
Workout Scaled
Michelle Bishop 10/31/2017 Crossfit NCR None Halloween Workout:
31 min AMRAP
31 deadlifts (135/95)--75
31 pushups
31 hang power cleans--75
31 pullups -- ring rows
31 front squats - 75
31 situps
31 jerks -- 75
31 air squats
31 box jumps--20
31 burpees
completed 1 round and 24 hang power cleans (1 more rep than last year)		 1 rounds 86 reps
Workout Scaled
Michelle Bishop 10/28/2017 Crossfit NCR None WOD:
for time (30 min cap)
with a partner (Sasha)
30 snatch (135/95)--65
run 1600m--200m alternating sprints
30 snatch -- 65
row 2000m--250m alternating rows
30 snatch--65
 24m 00s
Workout Scaled
Michelle Bishop 10/27/2017 Crossfit NCR None Hero WOD:
Cpl Nathan Cirillo
24 min AMRAP
10 HPC (95/65)--65
22 air squats
14 burpees
completed 8 rounds and 12 air squats		 8 rounds 22 reps
Performed as RX
Michelle Bishop 10/26/2017 Crossfit NCR None Strength:
snatch
3 singles starting at 80% of 1RM
built to 75

WOD:
10 min EMOM
20 GHD--did 10
20 air squats -- fast paced		 10m 00s
Workout Scaled
Michelle Bishop 10/12/2017 Crossfit NCR None WOD 1:
12 min EMOM
10-15 burpees
15-20 wallballs
10-20 cal row

WOD 2:
for time (20 min cap)
50 ring dips--with purple band
50 thrusters (115/75)--55
50 ring dips		 20m 00s
Workout Scaled
Michelle Bishop 10/12/2017 Crossfit NCR None Priority work:
10 rounds
1 drop snatch + 5 overhead squats (empty bar)
10 sec pause at bottom on last rep

 20m 00s
Performed as RX
Michelle Bishop 10/11/2017 Crossfit NCR None Strength:
Deadlift x5 touch and go--built to 155

WOD:
5 rounds (15 min cap)
60 DUs
15 DL--125
this was a very tough wod, esp the DUs, had to do single unders for 2 rounds		 12m 57s
Workout Scaled
Michelle Bishop 10/11/2017 Crossfit NCR None Priority Work
3 rounds
20 strict hspu--substituted strict DB press (20lbs)
20 ring rows

Tabata high plank with 25lb plate on back		 20m 00s
Performed as RX
Michelle Bishop 09/26/2017 Crossfit NCR None Skill:
front squat
3-3-3 at 75-80% of 1RM--did 105 (78% of 135)

WOD (20 min cap)
5 rounds for time
12 burpee box jump overs (24/20)
5 rope climbs 15 ft--did 3 rope climbs for 3 rds, then did rope climbs to 10 ft (had no strength left!)
first time I did all box jump overs with bent knees		 19m 40s
Workout Scaled
Michelle Bishop 09/26/2017 Crossfit NCR None Priority work:
6 rounds not for time:
100 ft overhead light DB carry (50 ft each arm)--15 lbs--focused on tight core and arm fully extended
100ft heavy DB farmer carry--used 44 lb KBs (one per hand)		 15m 00s
Performed as RX
Michelle Bishop 09/25/2017 Crossfit NCR None Noon workout--wanted to workout even though I knew they were doing the team series workout again--too hot to go for a run today
Team Series #4
100 cal row
100 T2B
with Ashley
8:21		 8m 21s
Workout Scaled
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