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Athlete Date Sort Location Workout Name Description Results
Art Romero 08/04/2015 The Shoebox Haiku - Strength Sesh STRENGTH

5x2 Deadlift (88-95% of 1RM)

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Be sure to give yourself ample time to rest between sets.		 Worked up to and did last set at 350lb lbs
Performed as RX
Art Romero 08/04/2015 The Shoebox Haiku WOD | 15 Minute AMRAP

05 Clapping Push Ups
07 Pull Ups
05 Weighted Reverse Burpees (45/25)		 4 rounds 11 reps
Performed as RX
Art Romero 08/02/2015 The Shoebox Meet Me At the Bar WOD | for TIME

10 Deadlifts (115/85)
09 Power Cleans
08 Back Squats
60 Double Unders
07 Deadlifts (145/105)
06 Power Cleans
05 Back Squats
40 Double Unders
04 Deadlifts (175/125)
03 Power Cleans
02 Back Squats
20 Double Unders

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Athletes must add weights on their own. The clock will still be running as athletes are loading their bars.
 15m 15s
Workout Scaled
Art Romero 07/30/2015 The Shoebox Bars and DBs and KBs.. Oh My! - Strength Sesh STRENGTH

5x3 Front Squat (85-88% of 1RM)

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Please make sure you give yourself ample time to rest between sets.		 Worked up to and did last set at 200lb lbs
Performed as RX
Art Romero 07/30/2015 The Shoebox Bars and DBs and KBs.. Oh My! WOD | 20 Minute EMOM*

Team Buy In: Complete 100 DUs in 3 Minutes**

01: 03 Front Rack Lunges (135/95 1+1=1)
02: 05 Renegade Rows (30/25 1+1=1)
03: 07 One Arm KB Swings (53/35 1+1=1)
04: 09 Ring Push Ups
05: Rest

Team Buy Out: Complete 100 DUs in 3 Minutes**

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*15 seconds between to transition to next station

**As a team, athletes must complete 100 DUs in the time allotted. Penalty for not finishing is 20 burpees (to be completed at the end of the WOD). If athletes fail the buy in AND the buy out, it's a total of 40 burpees. 		93 reps
Performed as RX
Art Romero 07/28/2015 The Shoebox Balls to the Wall - Strength Sesh STRENGTH

5x3 Deadlift (85-88% of 1RM)

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Please make sure you give yourself ample time to rest between sets. I suggest even rolling out your lower back between sets to help avoid "deadlift back".		 Worked up to and did last set at 315lb lbs
Performed as RX
Art Romero 07/28/2015 The Shoebox Balls to the Wall WOD | 5 Rounds for TIME*

Buy In: 20 Double Unders (NO SINGLES!)

05 - Strict Burpees**
10 - Wall Balls (20/15)
200m Run
10 Wall Balls (20/15)
05 - Pull Ups

Buy Out: 20 Double Unders (NO SINGLES!)

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*Strict Burpees & Pull Ups to be performed on the mats. For Wall Balls, athletes will be required to run to the front yard area to perform movement.

**Strict Burpees: A regular burpee with a strict push up. Once you get into plank position, perform a strict push up then jump to your feet to complete the burpee.		 21m 48s
Performed as RX
Art Romero 07/27/2015 The Shoebox You Have a Complex WOD | 15 Minute EMOM

Minute 01-05:
03 Complex* (95/65)

Minute 06-10:
02 Complex* (135/95)

Minute 11-15:
01 Complex* (175/125)

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*Complex:
Deadlift, Power Clean, Squat Clean, Front Squat

SCORE = Failures		 8 reps
Workout Scaled
Art Romero 07/23/2015 The Shoebox Brother Bear - Strength Sesh STRENGTH

5x4 Front Squat (80-85% of 1RM)		 205lb lbs
Performed as RX
Art Romero 07/23/2015 The Shoebox Brother Bear WOD | 16 Minute AMRAP

01 Complex* (145/105)
20 Double Unders

EMOM = 2 Burpees

*Complex = Bar Burpee Cluster, Back Squat, Push Press		 8 rounds 0 reps
Workout Scaled
Art Romero 07/21/2015 The Shoebox Three for One - Strength Sesh STRENGTH

5x4 Deadlift (80-85% of 1RM)		 Worked up to and did last 2 sets at 285lb lbs
Performed as RX
Art Romero 07/21/2015 The Shoebox Three for One WOD | 3x6 Minute AMRAP

AMRAP #1:

5 - Squat Cleans (105/75)
3 - Thrusters (105/75)

Rest 3 Minutes

AMRAP #2:

4 - Squat Cleans (135/95)
2 - Thrusters (135/95)

Rest 3 Minutes

AMRAP #3:

3 - Squat Cleans (185/125)
1 - Thrusters (185/125)

**NOTE**
Record total score in "reps". In the "comments" section, please break down each round in "rounds + reps"		 71 reps
Workout Scaled
Art Romero 07/20/2015 The Shoebox A Mile Total - Strength Sesh STRENGTH

5x4 Back Squat (80-85% of 1RM)		 Worked up to and did last 2 sets at 205lb. lbs
Performed as RX
Art Romero 07/20/2015 The Shoebox A Mile Total WOD | 4 Rounds for Time

06 Deadlifts (135/95)
09 Clean & Jerks (135/95)
12 Pull Ups
400m Run		 20m 41s
Workout Scaled
Art Romero 07/16/2015 The Shoebox Swing - Strength Sesh STRENGTH

5x5 Front Squats (70-78% of 1RM)
3x5 Weighted Tempo Pull Ups (3-0-X-0)		 Worked up to 185lb lbs
Performed as RX
Art Romero 07/16/2015 The Shoebox Swing WOD | 16 Minute AMRAP

Buy In: 50 Double Unders

05 Curtis P.'s (135/95)
07 Bar Burpee Deadlifts (135/95)
09 KB Swings (53/35)

Buy Out: 50 Double Unders		 3 rounds 0 reps
Workout Scaled
Art Romero 07/14/2015 The Shoebox I Love Rock & Row I. CORE CONDITIONING

Tabata of:
Hollow Rocks

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II. STRENGTH

5x5 Deadlift (70-78% of 1RM)

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III. WOD | 12 Minute AMRAP

05 Renegade Rows (30/25 1+1=1)
200m Run		 7 rounds 0 reps
Performed as RX
Art Romero 07/13/2015 The Shoebox Birthday Bear I. STRENGTH

5x5 Back Squat (70-78% of 1RM)
5x5 Weighted Tempo Ring Dips (3-0-X-0)

12 Minute Time Cap at each station, so know your numbers - you will not have much time to "find your max".

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II. WOD | for TIME

5 Rounds of:

07 Bear Complex (135/95)*
13 DB Bent Rows (30/25)
35 Double Unders

*Bear Complex = Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press

Advanced: Cluster, Back Squat, Push Press
 33m 034s
Workout Scaled
Art Romero 07/02/2015 The Shoebox You're It I. CORE CONDITIONING

Death by...
Weighted Sit-Ups (45/25)

1st Min = 1 Sit Up
2nd Min = 2 Sit Ups
3rd Min = 3 Sit Ups
... and so on

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II. WOD | 15 Minute Partner AMRAP

03 Burpees Over Bar
05 Power Cleans (135/95)
07 Double Unders (NO SCALING!)

*NOTE* Every team will start with 100 burpees on their tab. Every round completed will subtract 10 burpees from your tab. Just a little added incentive to go hard!

One partner moving at a time. P1 will complete one round before sprinting to the other end to tag P2. Continue this until the 15 Minutes is up.		 12 rounds 7 reps
Performed as RX
Art Romero 06/30/2015 The Shoebox 180 Under 20 I. ENDURANCE

Team 10 Minute EMOM Relay*

Shuttle Run
02 Burpee Box Jump Overs (20)

On their turn, athletes will do one shuttle run and 2 burpee box jump overs before tagging the next person to go.

Team MUST complete all movements in ONE MINUTE or face a 10 burpee penalty per round failed.

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II. WOD | 20 Minute AMRAP... kinda

30 Push Ups
30 Weighted Sit-Ups (45/25)
30 DB Power Snatches (30/25 1+1=1)
30 Kneeling Plate Jumps (45/25)
30 DB Lunges (30/25 1+1=2)
30 Double Unders

Time Cap: 20 Minutes*

*If you finish the WOD under the 20 time cap, do burpees until the 20 minutes is up.

SCORE = Burpees

 1 reps
Performed as RX
Art Romero 06/29/2015 The Shoebox All for One I. Endurance

10 Minute EMOM

02 Burpees
12 Parallette Lateral Jumps

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II. Core Conditioning

5x7 3-Point Halting Sit-Ups
- Boat Pose, 30 Degrees, Hollow Body
- Pause at each level for 5 seconds

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III. Team WOD | 18 Minute AMRAP

Run to 6th Tree*
Deadlifts (175/125)
DB Push Press (30/25)
Pull Ups
Double Unders

*Run = 6 Reps

One partner will run while the team begins at their respective stations. When runner returns, all athletes will rotate to the next movement.

Individual scores to be recorded.		 83 reps
Performed as RX