Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Elvia Gil 10/22/2015 The Shoebox Snatch It Then Run! I. CORE CONDITIONING

9 Minute EMOM

MIN 1: Thigh Touches (1+1=1)
MIN 2: Cross V-Ups (1+1=1)
MIN 3: Reverse Crunches

*10s rest between sets

---

II. WOD | 13 Minute AMRAP

Round 1
01 - Snatch (135/95)*
200m Run

Round 2
02 - Snatch (135/95)
200m Run

... and so on

*NO POWER SNATCHES

Record what round you reached		 3 rounds 0 reps
Workout Scaled
Elvia Gil 10/20/2015 The Shoebox Extreme Box Jump I. CORE CONDITIONING

Death by Weighted Sit-Ups (45/25)

Time Cap: 15 Minutes

---

II. WOD | 18 Minute EMOM*

01: 06 Plate Rev. Burpee + Burpee (45/25)
02: 25 Double Unders
03: 06 Extreme Box Jumps (24/20)**

BUY OUT: 10 Team Push-Ups

*Start every round with 1 burpee
**Extreme Box Jump:
- Box Push Up
- Box Jump Over
- Box Dip		 5 rounds 0 reps
Performed as RX
Elvia Gil 10/19/2015 The Shoebox Get Over That Bar I. STRENGTH CONDITIONING

5x3 Tempo Ring Rows (4-0-3-3)

II. WOD | 16 Minute AMRAP

05 - Squat Cleans (135/95)
05 - Burpees Over Bar
05 - Pull Ups

BUY OUT: 30 of each Movement
V-Ups
Heel Touches (1+1=1)		 5 rounds 0 reps
Workout Scaled
Elvia Gil 10/16/2015 The Shoebox Hold It! - Strength Sesh I. STRENGTH CONDITIONING

4 Rounds

Jumping Pull Up Hold*

*Hold your chin over the bar for as long as possible. Record your best time.		 21m 25s
Workout Scaled
Elvia Gil 10/15/2015 The Shoebox Evil to the Core I. CORE CONDITIONING

5x7 Tempo V-Tucks (5-0-X-0)

---

II. WOD | for TIME

14-12-10-08-06-04-02

Barbell Roll Outs
V-Ups
Bicycle Kicks (1+1=1)
Scisscor Crunches (1+1=1)
Hollow Rocks (1+1=1)
Burpees		 37m 32s
Performed as RX
Elvia Gil 10/13/2015 The Shoebox As If Running Wasn't Bad Enough I. CORE CONDITIONING

06 Rounds 30s On/30s Off

Flutter Kicks Hold
Flutter Kicks

---

II. WOD | 13 Minute AMRAP

05 Thrusters (95/65)
Weighted 200m Run (45/25)

Buy Out: 30 Weighted Sit-Ups		 6 rounds 0 reps
Workout Scaled
Elvia Gil 09/21/2015 The Shoebox Lunges Served I. ENDURANCE CONDITIONING

12 Minute EMOM

02 Burpees
20 Double Unders

---

II. WOD | 18 Minute AMRAP

03 Ring Dips
06 OH Plate Lunges (45/25 1+1=1)
09 Med Ball V-Ups (5)
200m Run

Team Buy Out: 200 Tag Team Double Unders		 7 rounds 0 reps
Performed as RX
Elvia Gil 09/21/2015 The Shoebox Lunges Served I. ENDURANCE CONDITIONING

12 Minute EMOM

02 Burpees
20 Double Unders

---

II. WOD | 18 Minute AMRAP

03 Ring Dips
06 OH Plate Lunges (45/25 1+1=1)
09 Med Ball V-Ups (5)
200m Run

Team Buy Out: 200 Tag Team Double Unders		 7 rounds 0 reps
Workout Scaled
Elvia Gil 09/18/2015 The Shoebox Fancy Nancy I. CORE CONDITIONING

6 Rounds 30s On/30s Off

Boat Pose Hold
Hollow Rocks

---

II. WOD | 5 Rounds for TIME

"Nancy"

5 Rounds
400m Run
15 Overhead Squats (95/65)		 21m 00s
Performed as RX
Elvia Gil 07/03/2015 The Shoebox Weightless I. ENDURANCE CONDITIONING

03 Reverse Burpee + Burpee
10 Double Unders

---

II. WOD | for TIME

21-18-15-12-9-6-3

Push-Ups
Air Squats
V-Ups		 14m 44s
Performed as RX
Elvia Gil 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

---

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 9 reps
Performed as RX
Elvia Gil 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.

---

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

 31 reps
Performed as RX
Elvia Gil 06/29/2015 The Shoebox All for One I. Endurance

10 Minute EMOM

02 Burpees
12 Parallette Lateral Jumps

---

II. Core Conditioning

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

---

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.		 247 reps
Performed as RX
Elvia Gil 06/26/2015 The Shoebox Work That Bod I. ENDURANCE & CORE CONDITIONING

12 Minute EMOM of:

10 Unbroken Double Unders*
100m Sprint

*Broken = 2 Burpees

---

II. WOD | 20 Minute EMOM*

1: 09-12 Ring Dips
2: 09-12 DB Squat Snatches (30/25 1+1=2)
3: 09-12 Box Jump Overs (24/20)
4: 03-06 Curtis P.'s (95/65)
5: Rest

Buy Out: 400m Run		 151 reps
Workout Scaled
Elvia Gil 06/25/2015 The Shoebox F'd Up Consequences I. CORE CONDITIONING

Tabata

Weighted Sit Ups (45/25)

---

II. STRENGTH CONDITIONING

5x3 Weighted Tempo Ring Dips (3-0-3-0)

---

III. WOD | 13 Minute AMRAP

05 Plate Burpees (45/25)
07 Shoulder to Overhead (95/65)
09 Unbroken Double Unders*

*5 Burpees for each broken attempt

NOTE: For those athletes who don't have consistent double unders, start your double under round with 5 burpees. 		07 rounds 5 reps
Performed as RX
Elvia Gil 06/23/2015 The Shoebox Momma I. ENDURANCE

5 Rounds
EVERY 2 MINUTES COMPLETE:
200m Run
20 Double Unders

*Rest the remaining time

---

II. WOD | 12 Minute AMRAP

06 DB Front/Back Lunges (30/25)
07 Clapping Push Ups
08 DB Thrusters (30/25)
200m Run		 03 rounds 0 reps
Performed as RX