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Athlete Date Sort Location Workout Name Description Results
din correa 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		 5 reps
Workout Scaled
din correa 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.		 15 rounds 4 reps
Workout Scaled
din correa 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

 13 reps
Workout Scaled