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Athlete Date Location Workout NameSort Description Results
Michelle Bishop 03/19/2015 Crossfit NCR 14.5 in reverse Skill:
Build to a heavy 3 Rep Power Snatch (touch and go)--built to 60 lbs

WOD: 18 min cap
3-6-9-12-15-18-21
Thrusters (65/95)--started at 65, then decreased to 55 at round of 9 reps
Burpee Over Bar
finished 2 of 21 thrusters
18m 00s
Workout Scaled
Michelle Bishop 08/12/2016 Work 400m repeats Run 400m repeats (lunch time workout at work)
took 1:30-2:00 min walking breaks
1: 2:05 for 400m 5:13 pace
2: 2:10 for 400m 5:25 pace
3: 2:15 for 430m 5:13 pace
4: 2:11 for 410m 5:19 pace
5: 2:11 for 400m 5:28 pace
6: 2:01 for 400m 5:03 pace
7: 2:03 for 400m 5:08 pace
8: 2:02 for 410m 4:57 pace
9: 2:04 for 400m 5:10 pace		 40m 00s
Performed as RX
Michelle Bishop 11/21/2014 Crossfit NCR Amanda Skill:
Build to a Heavy Low Hang Squat Snatch (below the knee)--45 lbs but fell down due to bad mobility so reduced to 35 lbs (bar only)

WOD:
Amanda
9-7-5
Muscle ups
Squat Snatch (95/135)		 11m 50s
Workout Scaled
Michelle Bishop 03/11/2015 Crossfit NCR Amanda scaled Skill:
5 x 3 Thrusters (climbing)--went up to 65 lbs--squat

WOD:
Amanda
9-7-5
Muscle Ups--did ring rows, push ups instead
Squat Snatch --tweaked shoulder so did squat cleans with empty bar
 5m 40s
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 11/22/2014 Crossfit NCR Basics Andy taught this class:
lots of hip warmups
back squats--85 lbs (sets of 5)

WOD: (kind of unstructured)
4x1 min row w/ 1 min rest
burpees over partner (4 x 30 sec)
 8m 00s
Performed as RX
Michelle Bishop 12/06/2014 Crossfit NCR Basics Skill:
strict press
push press

WOD:
30-20-10
strict press--35 lbs
box jump		 8m 00s
Workout Scaled
Michelle Bishop 12/13/2014 Crossfit NCR Basics Skill:
air squats
overhead squats

WOD:
50 o/h squats w/ PVC bar
40 wall balls w/ 10lb ball
30 hand release pushups on knees
20 box jumps
10 burpee box jumps		 11m 18s
Performed as RX
Michelle Bishop 06/13/2015 Crossfit NCR Basics Skill: overhead squat

WOD: (with Sarah)
100 o/h squats (partner holds plank)--35 lbs
100 burpees (partner holds dead hang)
100 situps (partner holds squat)		 16m 45s
Performed as RX
Michelle Bishop 08/08/2015 Crossfit NCR Basics 10 min AMRAP with partner (Kate), alternating rounds
6 deadlifts--105 lbs
12 lateral hops over bar
did 21 rounds as a pair		 21 rounds 0 reps
Performed as RX
Michelle Bishop 10/03/2015 Crossfit NCR Basics skill: push jerk

WOD:
5 rounds
10 push jerks--55 lbs
30 DUs--90 singles		 15m 00s
Performed as RX
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 01/03/2015 Crossfit ncr Basics Class 5 rounds
10 push press--35 lb bar
10 box jumps		 8m 30s
Performed as RX
Michelle Bishop 01/10/2015 Crossfit NCR Basics Class WOD:
21-15-9
front squat--empty bar
burpees
ring rows
10 min time limit		 123 reps
Performed as RX
Michelle Bishop 01/17/2015 Crossfit NCR Basics Class with a partner
20 min AMRAP
5 burpees
10 shoulders to overhead
20 alternating lunges

done with Jen M

15 rds, 10 STO		 15 rounds 15 reps
Performed as RX
Michelle Bishop 04/04/2015 Crossfit NCR Basics Class WOD:
21-15-9
Deadlift--85 lbs
Box Jump--20 inch
 4m 59s
Performed as RX
Michelle Bishop 04/18/2015 Crossfit NCR Basics Class Skill:
Deadlift

WOD (with partner--Leila)
10 min time cap
50-40-30-20-10
deadlift--105 lbs
wallballs--14 lbs		 10m 00s
Performed as RX
Michelle Bishop 05/16/2015 Crossfit NCR Basics Class Skill:
strict press
push press
push jerk

WOD:
10 clean and jerk--55 lbs
10 burpees
run 200 m
8 clean and jerk
8 burpees
run 200m
6 clean and jerk
6 burpees
run 200m
4 clean and jerk
4 burpees
run 200m
2 clean and jerk
2 burpees
 10m 40s
Performed as RX
Michelle Bishop 05/18/2015 Crossfit NCR Basics Class Skill: air squat, front squat

WOD:
4 rounds
12 burpees
16 front squats--55 lbs for 2 rds, then down to 35 lbs
20 box jumps--20 inch		 3 rounds 20 reps
Performed as RX
Michelle Bishop 06/20/2015 Crossfit NCR Basics Class Skill: thruster
WOD: (with a partner--Kaitlyn)
100 thrusters btwn the 2 of us--55 lbs
3 burpees EMOM

can't remember the total time--could have been 15 or 20 min--just finished the WOD at the time limit		 20m 00s
Performed as RX
Michelle Bishop 07/11/2015 Crossfit NCR Basics Class Skill: shoulder press, push press

WOD: (with a partner)--had someone brand new
15 min cap
40-30-20-10
row for cal
push press--35 lbs
box jumps--20 inch
completed 20 of 20 calories (I think)		 15m 00s
Performed as RX
Michelle Bishop 09/12/2015 Crossfit NCR Basics class Skill: sumo deadlift high pull--work with pole and empty bar

WOD:
5 rounds
10 sumo deadlift high pull--55 lbs
10 burpees		 7m 31s
Performed as RX
Michelle Bishop 09/19/2015 Crossfit NCR Basics Class Skill: deadlift

WOD:
with a partner (Marie)
13 min AMRAP
10 deadlifts--85 lbs
10 T2B--knees up		 13 rounds 16 reps
Workout Scaled
Michelle Bishop 01/23/2016 Crossfit NCR Basics Class Skill: snatch

WOD (with partner)--I had Intern's Mom for partner--can't remember her name
18 min alternating EMOM
5 snatches--empty bar
10 cal row
good steady WOD		 18m 00s
Performed as RX
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