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Athlete Date Sort Location Workout Name Description Results
Jeanne Trias 11/03/2015 The Shoebox Kinda Dead I. CORE CONDITIONING

15 Minute EMOM

MIN 01: 12 Knees to Elbows
MIN 02: 12 Cross V-Ups (1+1=1)
MIN 03: 12 Reverse Crunches

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II. WOD | for TIME

03-06-09-12-09-06-03

Deadlifts (225/185)
Burpees Over Bar
200m Run		 22m 51s
Workout Scaled
Jeanne Trias 11/02/2015 The Shoebox Clusterf*ck I. CORE CONDITIONING

Double Tabata

Heel Touches
Hollow Rocks

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II. WOD | 25 Minute AMRAP

08 Clusters (135/95)
09 Pull Ups
10 Heavy Weighted Sit-Ups (55/35)
20 Double Unders		 4 rounds 3 reps
Workout Scaled
Jeanne Trias 10/29/2015 The Shoebox Ahh... Push It! I. CORE CONDITIONING

12 Minute EMOM

07 - Bicycle Kicks (1+1=1)
07 - V-Ups

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II. WOD | for TIME

4 Rounds

12 - Parallette Push Ups
15 - Clean & Jerk (135/95)
18 - Parallette Lateral Jumps
21 - Double Unders

Buy Out: 30 Team Russian Twists (15)*

*Athletes will sit side-by-side holding a v-sit position. One athlete will do 1 Russian Twist (1+1=1) and then pass it to the next person. All other athletes must hold the v-sit position the entire time.

IF ANY ATHLETES FALL OUT OF THE V-SIT HOLD, THE ENTIRE TEAM MUST START AT ZERO!		 22m 20s
Workout Scaled
Jeanne Trias 10/27/2015 The Shoebox Plus One I. CORE CONDITIONING

7x7 3-Point Sit Ups*

- Boat
- 30 Degree
- Hollow

* Hold 5s at each level

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II. WOD | for TIME

22-16-10

Deadlifts (135/95)
Front Rack Lunges (135/95)
400m Run

Buy Out: 50 Double Unders		 18m 09s
Workout Scaled
Jeanne Trias 10/26/2015 The Shoebox Be Explosive I. STRENGTH CONDITIONING

5x5 Tempo Scapular Pull Ups (1-1-1-3)

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II. WOD | 16 Minute AMRAP

10 Power Cleans (135/95)
10 Box Jumps (24/20)
20 Double Unders

Buy Out: 30 Reps of Each Movement:
- Bicycle Kicks
- Hollow Rocks		 3 rounds 29 reps
Workout Scaled
Jeanne Trias 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

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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		 4 rounds 0 reps
Workout Scaled
Jeanne Trias 10/16/2015 The Shoebox Hold It! II. WOD | for TIME

5 Rounds

10 Tall Box Jumps
15 Deadlifts (225/185)
20 KB Swings (53/35)
25 Double Unders		 22m 02s
Performed as RX
Jeanne Trias 10/16/2015 The Shoebox Hold It! II. WOD | for TIME

4 Rounds

05 Tall Box Jumps
10 Deadlifts (225/185)
15 KB Swings (53/35)
20 Double Unders		 22m 02s
Performed as RX
Jeanne Trias 10/06/2015 The Shoebox Olympic AMRAPs I. CORE CONDITIONING

5x7 3-Point Crunch Hold*

*Hold at each point for 5s (Boat, 30 degrees, Hollow)

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II. WOD | 3x5 Minute AMRAPs*

AMRAP #1

Clean & Jerk (75% of 1RM)
10 Double Unders

AMRAP #2

Clean & Jerk (85% of 1RM)
10 Double Unders

AMRAP #3

Clean & Jerk (95% of 1RM)
10 Double Unders

*3 Minute Rest between AMRAPs

NOTE: Log total reps. Each round completed is 11 reps. In the notes section, please note how many reps done in each round.

 143 reps
Performed as RX
Jeanne Trias 09/24/2015 The Shoebox Time Cap I. CORE & ENDURANCE CONDITIONING

5 Rounds to be completed EVERY 2 MINUTES

25 Double Unders
200m Run

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II. WOD | for TIME

3 Rounds to be completed EVERY 4 MINUTES

Buy In: BEAST!

200m Run
07 Deadlifts (135/95)
07 Power Cleans (135/95)
07 Front Squats (135/95)
200m Run

Buy Out: FEAST!		 27m 13s
Workout Scaled
Jeanne Trias 09/17/2015 The Shoebox Evil in the Middle I. ENDURANCE CONDITIONING

10 Minute EMOM (Alternating)

30 Double Unders
200m Run

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II. WOD | 25 Minute EMOM*

01: 07-10 Ring Push-Ups
02: 07-10 Goblet Squats (53/35)
03: 07-10 Parallette Pass Thrus
04: 07-10 Horizontal Ring Rows
05: 07-10 Cross V-Ups (1+1=1)

*In between rounds, athletes will be given 18s to complete 12 DUs (x2 SU)

If athlete fails to complete the DUs, 2 burpees (for each attempt) at the end of the WOD.


875 reps
Workout Scaled
Jeanne Trias 09/15/2015 The Shoebox Cindy's Movin' Up I. CORE CONDITIONING

Tabata

Side Plank*

*Alternate arms after every set

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II. ENDURANCE CONDITIONING

12 Minute AMRAP

20 Unbroken Double Unders*

*Failure = 5 Burpees

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III. WOD | 15 Minute Time Cap*

Pull Ups
Push Ups
Air Squats

*Start with 1 rep of each movement, then 2, then 3, etc. Record the round you reached.		 8 rounds 18 reps
Workout Scaled
Jeanne Trias 09/14/2015 The Shoebox Squared I. ENDURANCE & CORE CONDITIONING

5 Rounds Complete EVERY 2:30 MINUTES

10 V-Ups
200m Run

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II. WOD | for TIME

10 Deadlifts (95/65)
10 Clean & Jerks (95/65)
100 Double Unders
08 Deadlifts (105/75)
08 Clean & Jerks (105/75)
64 Double Unders
06 Deadlifts (115/85)
06 Clean & Jerks (115/85)
36 Double Unders
04 Deadlifts (135/95)
04 Clean & Jerks (135/95)
16 Double Unders
02 Deadlifts (155/105)
02 Clean & Jerks (155/105)
04 Double Unders		 27m 08s
Workout Scaled
Jeanne Trias 09/11/2015 The Shoebox Our Colors Don't Run (9/11 Memorial WOD) I. CORE CONDITIONING

With Partner 6 Rounds 30s On/45s Off

Reverse Crunches
Windshield Wipers

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II. WOD | 20 Minute AMRAP*

09 - One Arm KB Swings (53/35 Each Arm)
11 - Plate Burpees (45/25)
01 - Tall Box Jump (30/24)

*KB SWINGS are symbolic of the two planes that crashed into the Twin Towers on that devastating morning.

PLATE BURPEES symbolize the Twin Towers crumbing (down movement) and our Nation calling out to God (up movement) for protection and peace.

TALL BOX JUMP signifies how we, as a Nation, stood unified and continue to stand tall after the attack.		 5 rounds 7 reps
Workout Scaled
Jeanne Trias 09/10/2015 The Shoebox Pyramid I. ENDURANCE CONDITIONING

15 Minute EMOM

01 Weighted Reverse Burpee + Burpee (45/25)
12 Double Unders

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II. WOD | for TIME

03-06-09-12-09-06-03

Power Cleans (95/65)
Front Rack Lunges (95/65 1+1=2)
200m Run

Team Buy Out: 50 Sit-Ups*

*Once the last athlete finishes, all athletes will link legs and together complete 50 Sit-Ups		 15m 00s
Workout Scaled
Jeanne Trias 09/10/2015 The Shoebox Pyramid I. ENDURANCE CONDITIONING

15 Minute EMOM

01 Weighted Reverse Burpee + Burpee (45/25)
12 Double Unders

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II. WOD | for TIME

03-06-09-12-09-06-03

Power Cleans (95/65)
Front Rack Lunges (95/65 1+1=2)
200m Run

Team Buy Out: 50 Sit-Ups*

*Once the last athlete finishes, all athletes will link legs and together complete 50 Sit-Ups		 14m 45s
Workout Scaled
Jeanne Trias 09/07/2015 The Shoebox Do Work (Labor Day WOD) WOD | for TIME

01 Mile Run
50 Double Unders
25 OH Lunges (45/25 1+1=2)
25 Bar Burpee Power Cleans (135/95)
25 OH Lunges (45/25 1+1=2)
50 Double Unders
01 Mile Run		 49m 19s
Workout Scaled
Jeanne Trias 09/04/2015 The Shoebox It's the Hard Knock Life I. ENDURANCE CONDITIONING

Death by...

Burpees*

*10 Minute Cap

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II. WOD | for TIME

"Annie"
50-40-30-20-10

Double Unders
Sit Ups		 19m 20s
Workout Scaled
Jeanne Trias 09/03/2015 The Shoebox Giant Ab Roller I. CORE CONDITIONING

12 Minute EMOM with an evil twist*

01: 05 Knees to Elbows
02: 10 Thigh Touches (1+1=1)
03: 05 Ab Rollouts
04: 05 Parallette Pass-Thrus

*Evil Twist = Start each station with 1 burpee :)

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II. WOD | 18 Minute AMRAP

200m Run
10 Hang Power Snatch (95/65)
11 Ring Dips
12 KB Swings (53/35)
 4 rounds 5 reps
Workout Scaled
Jeanne Trias 08/11/2015 The Shoebox Can You Pass Me a Plate? WOD | for TIME

Buy In: 30 Double Unders

30 Weighted Sit-Ups (45/25)
30 Plate Burpees (45/25)
30 OH Lunges (45/25 1+1=2)

Buy Out: 30 Double Unders		 9m 22s
Workout Scaled
Jeanne Trias 08/10/2015 The Shoebox Just a Couplet... Kinda - Strength Sesh (Part II) STRENGTH

Deadlift

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Give yourself ample rest time between sets.		 205 lbs
Performed as RX
Jeanne Trias 08/07/2015 The Shoebox But Did You Die? I. CORE & ENDURANCE CONDITIONING

12 Minute EMOM

20 Double Unders
15 V-Ups

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II. WOD | 18 Minute EMOM for REPS*

01: HSPU
02: Goblet Squats (53/35)
03: Weighted Sit Ups (45/25)
04: DB Lunges (30/25)
05: Pull Ups
06: Double Unders

*15 seconds transition time between stations		 195 reps
Workout Scaled
Jeanne Trias 08/06/2015 The Shoebox Clean It. Jerk It. Thrust It. WOD | Partner WOD 2x9 Minute AMRAP

ROUND 01 (135/95)

03 Squat Cleans
02 Jerks
01 Thrusters

3 Minute Rest

ROUND 02 (175/125)

03 Squat Cleans
02 Jerks
01 Thrusters		 82 reps
Workout Scaled
Jeanne Trias 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.		 180 lbs
Performed as RX
Jeanne Trias 08/04/2015 The Shoebox Haiku WOD | 15 Minute AMRAP

05 Clapping Push Ups
07 Pull Ups
05 Weighted Reverse Burpees (45/25)		 5 rounds 9 reps
Workout Scaled
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