Todd Rocheleau

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

01/03/2018
1.) Lazy Eyes
7 rounds
250m Row
20 Wallballs 20/14lb
1 Legless Rope Climb
note: if unable to climb legless, attempt at least 1-2 pulls before using legs
**If time allows choose 1 extra credit in class**
*2.) Every 2 minutes for 10 minutes:
3 Strict Press @ approx 85%
10 Parallel Ring Rows
*3.) 5 rounds of:
3 Touch-n-Go Snatch starting at approx 50% adding load each round, rest no more than 3 minutes between sets
*4.) 5 rounds for time:
50m Dumbbell Farmer Carry 50/35lb
10 Dumbbell Power Cleans 50/35lb
note: head of dumbbells must touch ground each rep
*5.) 4 x 30 cal Assault Bike, rest 1:1
note: maintain consistent watts throughout rounds
*6.) 3 rounds, not for time
15 Reverse Hyper
10 Dumbbell Bent Over Row
15 Back Extension
*7.) 5 minutes each of:
Thoracic Foam Roll, hug thyself trying to get your elbows together
Right Shoulder Lacrosse Ball Smash
Left Shoulder Lacrosse Ball Smash

01/09/2018
1.) 10 Strict Press @ approx 60%/5 Strict Pull-ups every 2 minutes for 10 minutes
2.) Italian Stallion 
7 rounds 
25 Double Unders
20m Dumbbell Carry 50/35lb
5 Dumbbell Push-ups 
10 Dumbbell Power Clean 50/35lb
5 Dumbbell Push-ups 
20m Dumbbell Carry 50/35lb
Note: dumbbell heads must touch ground each rep
*3.) 7 minute AMRAP 
10m Overhead  Walking Lunge 95/65lb
9 Bar Facing Burpees
Note: you should always end up facing your next lunge 
*4.) 4 x 40 cal Assault Bike, rest 1:1
*5.) 7 minute AMRAP 
Add one rep to the Clean & Jerk each round
50m Run (around the pillars)
1 Clean & Jerk 225/135lb
*6.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
*7.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: still missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong


01/11/2018
1.) Bella Boo
3 Rounds 
20 Deadlift 225/155lb
7 Muscle Ups 
Note: bar muscle ups are the first scaling option for the ring muscle ups 
*2.) EMOM for 10 minutes 
Odd: 10 Deficit Handstand Push-ups 2 x 45 / 1 x 45
Even: 5 Hang Power Clean 205/145lb
*3.) 10 rounds 
100m Row
10 Burpees 
Rest 30 seconds
*4.) 15 minute AMRAP
25 Wall Facing Squats
10 Parallel Ring Rows
10 Tri-pod -> Headstand
Note: knees touch elbows each rep 
*5.) Push Press 5-5-5-5-5, start at approx 60% adding load each round 
*6.) 3 rounds
15 Reverse Hyper
20m Handstand Walk
*7.) 3 minutes 
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch


01/12/2018
1.) Delusional 
Row 30 cal
~
21-15-9
Dumbbell Thruster 50/35lb
Toes to Bar
~
Assault Bike 30 cal
**select 1 extra credit if time allows in class**
*2.) Every 3 minutes for 15 minutes starting at approx 60% adding load each round 1 Snatch + 5 Overhead Squat
*3.) 14 minute AMRAP 
With pair of 1.5/1 pood Kettlebells
50m Farmer Carry
20m Front Rack Walking Lunge
Then
6 minute AMRAP 
Kettlebell Snatch, alternating every 5 reps
Note: if kb snatch is something that you are not familiar with replace with 50/35lb db snatch
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) Suck it up
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.



01/15/2018
1.) Every 2 minutes for 10 minutes 6 Strict Press @ approx 70% / 10 Bent over Dumbbell Row (adding weight each round)
2.) Dom Dom
14 minute AMRAP
21 Thrusters 75/55lb
15 cal Row
9 Burpee Box Overs 24/20" (handsies and toesies)
then 
7 minutes to establish 3RM Clean
note: clean is touch n go but you can rest in front rack or hang just not on the floor
*3.) EMOM for 8 minutes 3 position Snatch (HH,H,F) @ approx 65%
*4.) 100m (20m increments) Dumbbell Farmer Carry 100/80lb
10 Dumbbell Deadlift 100/80lb
80m Dumbbell Farmer Cary
8 Dumbbell Deadlift
60m Dumbbell Farmer Cary
6 Dumbbell Deadlift
40m Dumbbell Farmer Cary
4 Dumbbell Deadlift
20m Dumbbell Farmer Cary
2 Dumbbell Deadlift
*5.) 3 rounds
50 cal Assault Bike
50 Wallballs
rest 3 minutes
*6.) 3 rounds N.F.T.
10 Reverse Hyper
20 Back Extension
30 Alternating Single Leg Dumbbell Deadlift
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25's on a bar sit on your butt and roll
01/16/2018
1.) Ice Cream
5 rounds
20 GHD Sit-ups
15 Pull-ups
5 Muscle Ups
note: scale muscle ups with progressions from the floor
*2.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 80%
*3.) Every 2 minutes for 10 minutes 3 Power Cleans @ approx 85%
note: base number off of clean & jerk 1rm
*4.) 12 minute AMRAP
35 Double Unders
20m Handstand Walk
*5.) 3 rounds
500m Row
7 Shoulder to Overhead 225/155lb
note: scale with approx 70% 1rm jerk
*6.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks
note: you will end up doing each movement 5 times
*7.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
01/18/2018
1.) 5 Overhead Squat @ approx 65% EMOM for 5 minutes
2.) Meh
3 rounds
25 Toes to Bar
30/24 cal Assault Bike
30 Alternating Dumbbell Power Snatch 50/35lb
*3.) Every 30 seconds for 3 minutes 3 Clean & Jerk @ 60% 
2 minutes to load the bar to 70%
Every 30 seconds for 3 minutes 2 Clean & Jerk @ 70%
2 minutes to load the bar to 80%
Every 30 seconds for 3 minutes 1 Clean & Jerk @ 80%
2 minutes to load the bar to 85%
3 minutes Max Effort Clean & Jerk @ 85%
note: have your numbers ready on a whiteboard so you are able to load in a timely mannor
*4.) 5 rounds
20m Front Rack Carry 225/155lb
20 Push-ups 
*5.) 3 rounds
15 Medball Pullups 20/14lb
20 Medball Abmat Sit-ups 20/14lb
*6.) 15 minute AMRAP 
10 Tripod to Headstand
20 Hollow Rocks
1 minute Plank 
*7.) 3 minutes 
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch


01/19/2018
1.) Lurong Super 8 Test
(scorecard for different levels)
8 min AMRAP
8 Burpee Box Jump Over 30/24"
8 Power Clean 95/65lb
8 Thruster 95/65lb
** 5 minute rest then:**
2.) Message Board
200 Kettbell Swings 1.5/1 pood (American Swing)
Every time KB is set down complete 10m Burpee Broad Jump down 10m Burpee Broad Jump back
note: scale this workout with russian swings 
*3.) 2 Split Jerk every 2 minutes for 14 minutes starting at approx 60% adding load each round
*4.) 5 Touch n Go Snatch every 90 seconds for 5 rounds at approx 55%
*5.) 5 rounds
Push Sled 20m 45/25lb plate
Pull Sled 20m 3x45/2x45
note: get low 
*6.) 4 rounds
15 Reverse Hyper
20 Wall Squats
15 Parallel Ring Rows

 
Whiteboard
12/20 T2B
155# PP
135# PP
10/25 TTB, 185# PP
TTB didn’t make contct on majority.
100# PP
10/25 T2B
20/20 T2B
125#PP; Yesterday FS ec @ 180#
15/20 TTB, 120lb push press
20/20 T2B
205# PP
Home wod ...❄️🚘
20/20 T2B + 3 cals
95# PP (should have gone heavier)
18/25 T2B
205# pp , EC yesterday's cleans up 2 a 240# clean 10# pr
8/25 T2B
235# PP
9/25 T2B (accidentally did 9 the first round whoops)
125# PP
25/25 T2B
185# pp
19/25 T2B
195# PP