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Athlete Date Sort Location Workout Name Description Results
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
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 09/17/2014 Crossfit NCR None 5 rounds
10 push press with 35 lb bar
20 box jump		 16m 00s
Performed as RX
Michelle Bishop 09/18/2014 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 09/22/2014 Crossfit NCR None 10 min AMRAP
14 burpees
7 power cleans (55 lbs)		 3 rounds 20 reps
Performed as RX
Michelle Bishop 09/23/2014 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 09/24/2014 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 09/25/2014 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 09/27/2014 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 09/29/2014 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 10/01/2014 crossfit ncr Beginner Class can't remember workout 12m 00s
Performed as RX
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 10/03/2014 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
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 10/06/2014 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 10/07/2014 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 10/08/2014 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 10/10/2014 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 10/14/2014 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 10/15/2014 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 10/17/2014 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 10/18/2014 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 10/21/2014 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 10/22/2014 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 10/24/2014 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
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