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Athlete Date Sort Location Workout Name Description Results
Jeanne Trias 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".		 175# lbs
Performed as RX
Jeanne Trias 07/21/2015 The Shoebox Three for One - Strength Sesh STRENGTH

5x4 Deadlift (80-85% of 1RM)		 155# lbs
Performed as RX
Jeanne Trias 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"		 86 reps
Workout Scaled
Jeanne Trias 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		 2 rounds 1 reps
Workout Scaled
Jeanne Trias 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)		 3x5 pullups with black band lbs
lbs
5x5 75# lbs
Performed as RX
Jeanne Trias 07/03/2015 The Shoebox Weightless I. ENDURANCE CONDITIONING

03 Reverse Burpee + Burpee
10 Double Unders

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II. WOD | for TIME

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

Push-Ups
Air Squats
V-Ups		 14m 41s
Workout Scaled
Jeanne Trias 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 9 reps
Workout Scaled
Jeanne Trias 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
Workout Scaled
Jeanne Trias 06/23/2015 The Shoebox Momma I. ENDURANCE

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

*Rest the remaining time

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II. WOD | 12 Minute AMRAP

06 DB Front/Back Lunges (30/25)
07 Clapping Push Ups
08 DB Thrusters (30/25)
200m Run		 2 rounds 13 reps
Workout Scaled
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