Bruce Hoffort

Square 9b9cff2e 9b9d 43fc bf7f da48801d6b9a

Benchmarks

Workouts
Fran7:43
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift315 lbs
Clean & Jerk185 lbs
Snatch155 lbs
Front Squat220 lbs
Overhead Squat155 lbs

WODS

02/01/2018
1.) Hundo Fundo
With a Partner
100m Burpee Broad Jumps (10m)
100 cal Assault Bike (10 cal)
100m Burpee Broad Jumps (10m)
100 Push Ups (10)
100m Burpee Broad Jumps (10m)
100 Abmat Medicine Ball Sit-ups 20/14lb (interlock feet and handing ball back and forth)
100m Burpee Broad Jumps (10m)
100 Push Ups (10)
100m Burpee Broad Jumps (10m)
100 cal Assault Bike (10 cal)


02/02/2018
1.) Lurong Chipper with a Cherry
7 minute AMRAP
30 Deadlift 225/135lb
60 Wallballs 20/14lb
90 Double Unders
Max Effort Bar Muscle Ups
*rest 5 minutes
2.) CrossFit HQ WOD 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (5 Around the Worlds)
15 burpees
30 single-leg squats, alternating (Single Leg Box Squats)
note: scaled movements are linked 


 

02/05/2018
1.) T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters 115/75lb
15 kettlebell swings 2/1.5 pood
100-meter sprint
Rest 2 minutes
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
*2.) Back Squat 2-2-2-2-2 @ approx 80%, rest no more than 2 minutes between sets
*3.) 21-15-9
Deadlift 275/195lb
Box Jump Over 24/20"
*4.) 10 min EMOM
odd: 15 Chest to Bar Pull-ups
even: 15 Handstand Push-ups
note: scale down as needed to be able to remain consistent 
*5.) 5 rounds
15 GHD Sit-ups
10 Dumbbell Single Arm Push Press 65/45lb (5 each arm)
20 Banded Twist (10 each side)
note: on the db push press concentrate on keeping the midline vertical not shifting to the side of the lift
*6.) 5 x 30 cal Row, rest 1:1
note: splits are to get faster each round
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
02/06/2018
1.) Every 2 minutes for 5 rounds complete Snatch Complex @ approx 70%
1 Snatch Extension
1 Snatch High Pull
1 Snatch
2.) Roots
27-21-15-9
cal Row
Dumbbell Push Press 50/35lb
GHD Sit-ups
*3.) 3 rounds
20m Dumbbell Farmer Carry 50/35lb
15 Dumbbell Hang Power Cleans 50/35lb
20m Dumbbell Farmer Carry 
15 Burpees Over Dumbbells
*4.) 5 rounds
10 Dumbbell Single Arm Over head Squats (5 each arm) 85/60lb
10 Parallel Ring Rows
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
20/17 cal Assault Bike
*6.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Back Extension
02/07/2018
1.) 2 Front Squat EMOM for 5 minutes @ approx 80%
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20"
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10' mark then use legs remaining 5'
*6.) 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.

02/08/2018
1.) Partner Frantasy Land
For time:
21-15-9 reps of:
   95/65lb. thrusters
   Pull-ups
15-12-9 reps of:
   115/85lb. thrusters
   Chest-to-bar pull-ups
12-9-6 reps of:
   135/95lb. thrusters
   Bar muscle-ups
note: partition as you wish
*2.) EMOM for 10 minutes
odd: 5 Push Press 205/145lb
even: 5 Strict Muscle Up
note: scale muscle ups reps not style
*3.) Randy 
75 Power Snatch 75/55lb
Annie
50-40-30-20-10
Double Unders
Sit-ups
*4.) 5 rounds
5 Deadlift starting at approx 65%, adding load each round
15 Bar Facing Burpees
rest 1:1
*5.) 3 rounds
25 Push-ups
25 Kettle Bell Swings 1.5/1 pood
*6.) 15 minute AMRAP
15 Back Extension
10 Wall Facing Squats
10 Ring Dips
*7.) 3 x 15 Reverse Hyper
02/09/2018
1.) Lurong WOD Toes to the Sky
13 minute cap:
Row 50 cal
then 4 rounds of
10 Overhead Squat 115/75lb
10 Toes to Bar
**if time permits no. 2 will be done in class**
2.) Every 2 minutes for 20 minutes complete Clean Complex @ approx 70%
Floor to Hang, pause 3 seconds
Floor to High Hang, pause 3 seconds
Floor to Extension
Floor to High Pull
Clean & Jerk
note: reset as needed each time bar touches floor
*3.) 5 rounds
50m Kettle Bell Carry 1.5/1 pood
10 Kettle Bell Clean & Jerk (5 right arm/5 left arm) 1.5/1 pood
*4.) 10-8-6-4-3
Strict L-sit Pull-ups
Strict Handstand Pull-ups
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*6.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy


02/10/2018
1.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
*2.) Every 2 minutes for 10 minutes 5 Split Jerk, starting @ approx 50% then adding load each round
note: split jerk is meant to be cycled, order of operations: unrack bar from rack split jerk, stand it up as bar is lowered fall into dip and repeat split jerk 
*3.) 5 rounds
20m Overhead Barbell Walk 155/105lb
5 Bar Facing Burpees
20m Front Rack Barbell Walk 155/105lb
5 Bar Facing Burpees
*4.) 7 minute AMRAP
25 Wallballs
3 Muscle Ups
*5.) 3 rounds
10 Reverse Hyper
15 Weighted Hip Extension 25/15lb
10 GH Raise
note: if you are able to do perfect gh raises add load
02/12/2018
1.) Every 3 minutes complete 
Strict Press 5-5-3-3-1
10 Bent Over Dumbbell Rows
2.) Muppet Dog
12 minute AMRAP
Add 1 rep each round
1 Deadlift 355/245lb
1 Muscle Up
11 cal Assault Bike
Note: 2/2/12, 3/3/13, etc. 
*3.) EMOM for 20 minutes @ approx 70%
1 Snatch High Pull
1 Snatch 
*4.) Partner Carry
2 Barbells Loaded at 225/155 (185 m/f)
100m Barbell Farmer Carry 
Every time barbells are set down 10 synchro Bar Facing Burpees over both bars (1burpee jump jump =1)
*5.) for time
10-8-6-4-2 Bench Press
5 Legless Rope Climb / 4 Rope Climb /3 Legless Rope Climb / 2 Rope Climb / 1 Legless Rope Climb
Note: 10/5, 8-4, 6/3, 4/2, 2/1
*6.) 5 Rounds 
10 Reverse Hyper
20 Back Extension
15 Hollow Rocks (back and fro equals 1)

02/13/2018
1.) Triscuit
3 rounds
30 Walking Lunge
5 Wall Walks (nosey & toesies)
30 Air Squats
2.) Every 3 minutes 6-4-4-2-2
Back Squat
Dumbbell Step Ups 30/24" 50/35lb
note: work up to approx 60% for first load
*3.) 20 min AMRAP of Complex @ approx 60%
1 Clean High Pull
1 Clean Extension
1 Floor to High Hang (3 sec pause)
1 Floor to Hang (3 sec pause)
1 Clean & Jerk
Note: never let go of the bar and stay loaded entire movement
*4.) 5 rounds
20m Overhead Kettlebell Walk 2/1.5 pood (2)
20 Kettlebell Swings 2/1.5 pood (1(duh))
*5.) 5-3-3-1-1 
Weighted Pull-up 
Bar Muscle Up
As soon as last rep completed 
1 minute AMRAP 
Strict pull-ups 
*6.) 7 minute AMRAP
10 GHD Sit-ups 
10 Cal Ski Erg
02/14/2018
1.) Every 2 minutes Push Press 6-5-3-3-1, start @ approx 60% adding load each round
2.) Fool 
21-15-9
cal Row
Deadlift 95/65lb
Hang Power Clean 95/65lb
Strict Press 95/65lb
*3.) for time:
12 minute cap
10 Snatch 135/95lb
15 Box Overs 24/20"
8 Snatch 155/105lb
15 Box Overs 24/20"
6 Snatch 185/125lb
15 Box Overs 24/20"
4 Snatch 205/135lb
15 Box Overs 24/20"
2 Snatch 225/145lb
15 Box Overs 24/20"
Note: power or full Snatch allowed
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 100 Push Ups
Every time you break complete 20m Handstand Walk, dropping to knees constitutes break holding in some form of plank while you rest is ok 
*6.) EMOM for 10 minutes
Odd: 10 GH Raises
Even: 10 Wide Grip Strict Pull-ups 
Note: wide grip means hands outside of shoulders 
02/15/2018
1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then 
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10' mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
02/16/2018
1.) Lurong Super 8 Re-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
02/17/2018
1.) Armor
3 rounds
5 Snatch 185/125lb
21 Chest to Bar Pull-ups
choose one extra credit if time allows in class
*2.) Every 2 minutes for 12 minutes 3 Clean +1 Jerk @ approx 75% 
*3.) Every 30 seconds for 5 minutes 
3 Deadlift 315/225lb
5 Bar Facing Burpees
*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.) 5 Back Squat every 2 minutes for 10 minutes @ approx 65%
*6.) 3 rounds for time:
30 cal Assault Bike
30 GHD Sit-ups

02/18/2018
1.) Every 2 minutes for 10 minutes
10 Strict Press @ approx 50%
10 Parallel Ring Rows
2.) Space Brain
14 minute AMRAP
30 cal Row
50 Deadlift 225/155lb
30 Muscle Ups
3.) 3 x 15 Reverse Hyper
02/19/2018
1.) Ringo
21 Power Clean 95/65lb
21 Thrusters 95/65lb
15 Power Clean 135/95lb
15 Thrusters 135/95lb
9 Power Clean 185/125lb
9 Thrusters 185/125lb
if time allows complete 1 extra credit in class
*2.) Every 2 minutes for 10 minutes 5 Clean Pulls @ 105% 
*3.) 5 rounds
10 Freestanding Handstand Push-ups
15 cal Assault Bike
*4.) 30 Bar Muscle Ups for time
*5.) 20m Front Lunge 155/105lb
30 Bar Facing Burpees
20m Front Rack Lunge 155/105lb
20 Bar Facing Burpees
20m Font Rack Lunge 155/105lb
10 Bar Facing Burpees
*6.) 10 minute AMRAP
5-10-15-20-25-30-35
adding 5 reps each round until time expires
Strict Toes to Bar
GHD Sit-ups




02/23/2018
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Read the scorecard for full event details.
Scroll for scaling options.

02/24/2018
1.) 4 Back Squat every 3 minutes for 15 minutes @ approx 75%
2.) Mercy
100 Double Unders
50 Deadlift 225/155lb
100 Double Unders
*3.) 7 minute AMRAP 
1 Power Clean 225/155lb
1 Hang Power Clean 225/155lb
1 Clean 225/155lb
1 Hang Clean 225/155lb
1 Jerk 225/155lb
Note: scale to approx 70%
*4.) 10 rounds
14/12 cal Row
1 minute Plank
Note: sprint row and roll right into plank
Whiteboard
Aurora workout
Death by thrusters and running followed by deadlifts and bar facing burpees
12:30, DU cap, RX weight
205# BS, DU 81 & 52 @ 3 min cap
185 # BS
Community WOD
BS 215#
10:24. 135#DL
185#BS + Extra stuff
Bs 185 last round 195
18.1 for 7 rounds
Plank for:30 versus DB work (back)
Community wod
Community with the fam
BS 185. 5:36ish behind Buntin. EC stuff
Did some squatting and 8:53
DU attempts for 3 min, 35 DL @ RX weight (didn’t do 50 bc I’m a wimp). 125# BS. Community WOD.
Community WOD
Back squats @ 155#; rowing/plank done in 19:05
7:35, BS 190#
170# BS, mercy @ 155# DL, 5 rounds Row/Plank. It’s worth noting that FATIGUED DU’s are a whole new monster. :)
Squats @ #185
Free WOD w/ MJ then squatting with Grant and Donn @ 225#
7:15, 165# BS
Kept backsquats relatively light today. Free WOD with Ness
165# BS 10:10
Double under speed bump as usual 😅