Terri Hoffort

Square 63f21e64 9c97 49cd a551 937368c3f60b

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat155 lbs
Deadlift155 lbs
Clean & Jerk100 lbs
Snatch65 lbs
Front Squat105 lbs
Overhead Squat55 lbs

WODS

03/01/2019
RX:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans (weight #1)
 25 toes-to-bars
 50 double-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

Scaled:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 hanging knee-raises*
 50 single-unders
 15 squat cleans (weight #1)
 25 hanging knee-raises*
 50 single-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
03/04/2019
1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
03/08/2019
For time:
200-ft. dumbbell overhead lunge 
50 dumbbell box step-ups
50 strict handstand push-ups 
200-ft. handstand walk
Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME *Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Whiteboard
195# Snatches
40# KB, 8# WB, mixed-in situps as needed. 95# snatches. #manisuckedtoday
12:38 RX 145lb snatch
Subbed one arm @35/ghds
Glute wod; box step ups with vest
115# snatch, last set 135#
16:21 (14# WB, 40# KB)
Unbroken. 65# Sn.
13:30 45# kb and 20# ball
125# sn
11:00 , 16# wb, 35#kb
65# sn // ass bike fun w friends // light gymnastics // 2C2B
16:00ish? 14#/35#
30 burpees. Finished 30 WBs at 15 min cap. 55# snatch
17:53 rx, 20 burpees
Broke during the last 30, once each movement; 95# snatches
Snatches 105#, moved during WOD
Vested lunges/sled pulls/ring rows, some butt work, ass bike
15:35 - half russian/american (10 burpees)
95# Snatch
10:42 **
Russian swings not American. 53#. No burpees. I’ll die before I have to do burpees. 🙈 75# snatch. Gymnastics stuff and bike at open gym.
15:12 (16#, 53#)
3 sets of burpees , 65# sn.
13.27, 110# snatches (few tng 3s and 2s)
Broke once on last set of KBS (20/10). 5 rounds: 5 strict pus (12#db), 10 lateral db lunges (45#). 3 rounds: 25 GHDS, 3 assisted MUS (working on that turnover), 10 T2B
20# WB/53# KB/95# snatch
15:00!** 🐶
Woof! Tough even at light loads!!! WOD Mods: #8 WB & #35 Russ.KBS. 4 sets of 10 BK-PU (v. Burpees). Sn:, #25 but did ALL the reps!😃
135#