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

05/02/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70% 
2.) Tremor Aftershock
9 minute AMRAP 
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*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.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups 
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
05/03/2018
1.) "Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
IN MEMORY OF
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23
*2.) 10 minute EMOM
10 Push-ups
10 Sit-ups
*3.) 100m Dumbbell Farmer Carry 100/70lb
every time you set the dumbbells down complete 50 Double Unders 
*4.) 4 x 400m Run, rest 1 minute between runs
*5.) 5 Push Press @ approx 70% every 2 minutes for 10 minutes
*6.) 3 rounds
15 Reverse Hyper
15 Weighted Hip Extension 



05/04/2018
1.) Every 90 seconds for 5 rounds 5 Overhead Squat @ approx 60% 
2.) Porous
3 rounds
21 Deadlift 155/105lb
15 Burpee Box Overs 24/20"
Note: if you feel you are a high risk box jumper handsies and toesies are not only permitted but encouraged
*3.) Every 2 minutes for 12 minutes 3 Clean + 1 Jerk @ approx 70%
*4.) EMOM for 10 minutes
odd: 15/12 cal Assault Bike
even: 5 Muscle Ups
*5.) 30 cal Row
21-15-9
Chest to Bar Pull-ups
Power Snatch 75/55lb
30 cal Row
*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.
05/07/2018
1.) CFGB # 1
7 minute AMRAP 
6 cal Assault Bike
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pullups
2 Bar Muscle Ups
1 Muscle Up
2.) Strict Press reps of 5-5-3-3-1-1, every 90 seconds for 6 rounds
note: start between 60-70% 
*3.) 500m Sled Push 3x45/2x45
or 
1000m Partner Sled Push
or
1500 3 person Sled Push
note: use the door to door in 100m increments 
*4.) for time:
20 - 30 second Partner Handstand Holds
note: Partner makes sure that your heels remain above your line and if you don't have a line or even know what that means ask us and we'll get you one of your own lines drawn on the wall . Each person must accumulate 30 total seconds before switching 
*5.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*6.) 3 rounds
15 Reverse Hyper
1 minutes Superman Hold
05/08/2018
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

05/09/2018
1.) CFGB #3
Complete Reps of:
100 GHD Sit-ups 
150 Air Squats
Every time you pause movement switch to other movement accumulating 100 reps of GHD 150 Air Squats for time. 
2.) 3 Push Press @ approx 75% every 90 seconds for 6 rounds 
*3.) 21-15-9
Start each round with a 40m Sled Push 4x45/2x45
Hand Release Push-ups 
Wallballs 20/14lb
*4.) 4 x 400m Log Run, rest 1:1
*5.) 5 Free Standing Handstand Push-up 
10m Handstand Walk
4 Free Standing Handstand Push-up 
10m Handstand Walk
3 Free Standing Handstand Push-up 
10m Handstand Walk
2 Free Standing Handstand Push-up 
10m Handstand Walk
1 Free Standing Handstand Push-up 
10m Handstand Walk
*6.) 3 Rounds
15 Reverse Hyper
10 Back Extension 
5 GH Raise
05/10/2018
1.) Run Away
3 rounds
15 Thrusters 95/65lb
400m Run
2.) Every 3 minutes for 3 rounds 8 Overhead Squat @ approx 65% 
*3.) 7 minute AMRAP
5 Deadlift @ 315/225lb 
5 Muscle Ups
*4.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) 22-16-10
Toes to Bar
Alternating Dumbbell Snatch 50/35lb
*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 
05/11/2018
1.) CFGB #4
Riddle
14 minute AMRAP
150 Double Unders
50 Hang Power Clean 115/85lb
50 Push Press 115/85lb
30 Muscle Ups
*2.) for time:
3 rounds
10 Single Arm Squat Jerk 70/55lb (5L/5R)
50' Handstand Walk
*3.) Snatch 3-3-3-2-2-1
note: Reset every rep starting @ approx 60% adding load each rep. Work up to a session 1RM.
*4.) 3 minute AMRAP
Bar Muscle Ups
*5.)  for time:
With a partner complete 50 - 20m Sled Push 2x45/1x45, alternate as you wish
*6.) 3 rounds
15 Reverse Hyper, heavy
30 Wall Squats
note: Toes, Knees and Nose to the wall is the goal.
05/18/2018
1.) Ketchup
10 rounds for time:
10 Pull-ups
20' Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75% 
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you've never done or have questions grab a coach. 
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb 
5 Box Jumps 24/20"
*5.) 7 minute cap
100' Handstand Walk (10' segments)
Every time you break complete 5 Handstand Push-ups 
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
Whiteboard
Team WOD w Tom and Aj!
3rds + 15 wb
Mods: 📦 hspu, 12# wb, rope climb // 65# FS // K2E & plank hold (30sec)
3 rounds + 10hspu
Not legless.
Team WOD w/ Michelle and Tom
Front squats @ 185