Alyssa DeNoble

0723ecd0f657db23729d0133457ae86b.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

Benchmarks

Workouts
Fran4:23
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat220 lbs
Deadlift240 lbs
Clean & Jerk155 lbs
Snatch127 lbs
Front Squat195 lbs
Overhead Squat155 lbs

WODS

04/02/2018
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Window Tint
3 rounds 
Row 30 cal
15 Chest to Bar Pull-ups 
10 Overhead Squats 115/85lb
*3.) 5-5-5-5 Deadlift @ approx 70%, rest no more than 3 minutes between sets
*4.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
04/03/2018
1.) EMOM complete Clean complex for 7 minutes starting from hang position @ approx 70%
Clean Extension
Clean High Pull
Clean & Jerk
2.) Log 
10 Minute AMRAP 
10 Wallballs 20/14lb
10 Deadlift 135/95lb
*3.) Overhead Squat 5-5-5-5 @ approx 70%, rest no more than 3 minutes between sets
note: from rack
*4.) 2 rounds
10 Shoulder to Overhead 205/155lb
25 Toes to Bar
40m Handstand Walk 
*5.) 9 minute AMRAP
10m Farmer Carry 100/70lb Dumbbells
25 Double Unders
10m Farmer Carry 100/70lb Dumbbells
10 Hand Release Push-ups 
*6.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension
04/04/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70%
2.) Crank
30 cal Assault Bike
21 Knees to Elbow
20 cal Assault Bike
15 Muscle Ups
10 cal Assault Bike
9 Bar Muscle Ups 
*3.) Snatch 1-1-1-1-1 @ Hang, add load each round
Note: warm up to approx 70% and then complete 5 snatches no more that 3 minutes apart you only have 5 lifts no matter if you hit it or miss it record each round 
*4.) Row
500m Leisure Pace
Rest 2 minutes
400m Leisure Pace
100m Sprint
Rest 2 minutes
300m Leisure Pace
200m Sprint 
Rest 2 minutes
200m Leisure Pace
300m Sprint
Rest 2 minutes
100m Leisure Pace
400m Sprint
Rest 2 minutes
500m Sprint
Note: leisure pace means @ approx 60-70% effort
*5.) 3 rounds 
10 Front Rack Lunge 155/105lb
20 Bar Facing Burpees
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 

04/05/2018
1.) Cup o Mobility
7 minute cap
21-15-9
Row, cal
Medicine Ball Clean 25/16lb
GHD Sit-ups
Quad Smash/Hamstring Smash
7 minute cap
50 Double Unders
40 Kettlebell Swings 1.5/1 pood
30 Pull-ups
20 Ring Dips
10 Burpees
Kettlebell Shoulder Smash
7 minute AMRAP
5 Right Arm Dumbbell Thruster 50/35lb
5 Right Arm Dumbbell Box Step-ups 20" 50/35lb
20m Shuttle Run 
5 Left Arm Dumbbell Thruster 50/35lb
5 Left Arm Dumbbell Box Step-ups 20" 50/35lb
20m Shuttle Run
Thoracic Foam Roller Smash/Piriformis Smash
*2.) 5 rounds
500m Row
25 Back Extension
25 Air Squat
*3.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper




04/06/2018
1.) Every 2 minutes for 12 minutes 3 Power Clean + 1 Jerk @ approx 75%
2.) Grapevine
3 rounds
25 Toes to Bar
50' Handstand Walk
note: hsw must be done in 10' increments unbroken
*3.) 5-4-3-2-1
Bench Press 225/155lb
Deficit Handstand Push-up 3x45/2x45
note: the bench press should be heavy but do able in the sets unbroken, scale accordingly
*4.) Every 2 minutes for 12 minutes 3 Overhead Squat @ approx 75%
*5.) 3 rounds
6 Deadlift 355/255lb
30 cal Assault Bike
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
04/09/2018
1.) Omar
For time:
95-lb. thrusters, 10 reps
15 bar-facing burpees
95-lb. thrusters, 20 reps
25 bar-facing burpees
95-lb. thrusters, 30 reps
35 bar-facing burpees
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry 
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM 
Odd: 10 Strict Pull-ups 
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24"
*6.) 3 rounds 
15 Reverse Hyper 
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult




04/10/2018
1.) Wide Eyed
10 minute cap
63 Double Unders
21 cal Row
45 Double Unders
15 cal Row
27 Double Unders
9 cal Row 
then right into 
2.) 3 Front Squat every 2 minutes for 10 minutes @ approx 80% 
*3.) 3 Hang Snatch @ approx 80% every 3 minutes for 5 rounds
Note: you have time to set up for each lift so take your time and make them pretty
*4.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 2 Rope Climbs
*5.) 21-15-9
Knees To Elbow
Deadlift 225/155lb
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest
04/11/2018
1.) Bad Driver
21-15-9
Power Snatch 75/55lb
Chest to Bar Pull-ups 
9-7-5
Snatch 135/95lb
Bar Muscle Ups
If time allows in class pick one extra credit 
*2.) 3 Power Clean + 1 Jerk @ approx 80% from floor with a 3 second pause @ Low Hang every 4 minutes for 12 minutes
*3.) Every 2 minutes for 6 rounds Strict Press 5-3-3-2-1-1
*4.) Back Squat 5-5-5 @ approx 80%, rest 3 minutes between sets
*5.) 7 minute AMRAP 
10' Handstand Walk
1 Freestanding Handstand Push-up 
10' Handstand Walk
2 Freestanding Handstand Push-up 
10' Handstand Walk
3 Freestanding Handstand Push-up 
Adding one rep each successful round
Note: walk Abmat to Abmat attempting to complete walk and complete fshspu while maintaining Handstand 
*6.) 3 rounds 
50' Double Overhead Kettle Bell Lunge 1/0.5 pood
15 Box Overs 30/24" 
Note: arms to be locked out over head, if unable to accomplish with rx weight scale accordingly




04/13/2018
MURPH
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
For time 
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

04/16/2018
1.) Classic
27-21-15-9-3
Dumbbell Hang Power Clean 50/30lb
Lateral Burpees over Dumbbells 
2.) Every 2 minutes for 8 minutes 3 Front Squat @ approx 85%
*3.) 5 rounds
10 Strict Handstand Push-ups 
15/12 cal Assault Bike
25 Wallballs 25/16lb
*4.) 1 Power Clean & Jerk EMOM for 12 minutes @ approx 85%
*5.) EMOM for 10 minutes
5 Right Arm Dumbbell Overhead Lunge 50/35lb
5 Knees to Elbow
5 Left Arm Dumbbell Overhead Lunge 50/35lb
*6.) 5 rounds
12 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
04/19/2018
1.) 10 minute AMRAP
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups 
27 Front Squats 115/85lb
500m Row
note: men use 45's and women use 25's with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy. 
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
*5.) 5 rounds
10 Reverse Hyper
10 GH Raise
04/20/2018
1.) 4 Rounds
25 Chest To Bar Pullups
5 Cleans any style 245/170
15 minute Cap
*2.) 35-25-15
Box Jumps 24/20"
Seconds of Shake Weight
Note: Place Shake Weight vertical, in line with sternum, and shake vigorously for required number of seconds. 
*3.) 5 rounds
10 DB Strict Press 40/30
10m DB Walking Lunge 40/30
*4.) 3 Rounds
10 Back Extensions
10 Strict Toes to Rings
Whiteboard
3rds HSPS, 3:40 RC wkout
Brenton... well 1/2 of it anyways
Strength work at home. Mobility. Enjoyed the weather ๐Ÿ˜