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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 04/14/2017 RifTribe 04142017 A: 15 minutes to build to a max of the following complex
1-Push-press + 1-Push Jerk + 1 Split Jerk

B: 8 min AMRAP of
4-HSPU
8-KB box step up (20 box)
53lb/35lb

*record reps in comments		 155 lbs
Performed as RX
Andrew Shum 04/13/2017 RifTribe 04132017 6-9-12-9-6
-Burpees over the Bar
-Body weight front squats
 17m 37s
Performed as RX
Andrew Shum 04/11/2017 RifTribe 04112017 30-20-10
-KB/Dumbell Thrusters (35lb-2kb/2dbell
-K2E
 12m 23s
Performed as RX
Andrew Shum 04/10/2017 RifTribe 04102017 3 rounds for time of:
(24 min cap)
5!
Deadlift @ 205lb
Box jump 30/24
Cash out each round:
100 DUs
rest 1 min
 18m 18s
Performed as RX
Andrew Shum 04/07/2017 RifTribe 04072017 #1 (9 min)
45-36-27-20
DUs
18-12-9-3
HSPU

#2 (9 min)
21-15-9-6
-Pull-ups
-Hang Squat Clean (95lb/65lb)

#3 (9 min)
27-21-18-12
-KB Snatch (20k/12) (alternate arms)
-200 m run
*Record total time to finish all 3 sections.		 270 reps
Workout Scaled
Andrew Shum 04/06/2017 RifTribe 04062017 5x10-1 legged deadlifts
5x5-tempo strict pull-ups with 4 sec descend.

8 rounds of:
30 sec power snatches (65%1RM)
30-sec rest
 57 reps
Performed as RX
Andrew Shum 03/28/2017 RifTribe 03282017 (Mr. Ds)
4 rounds of the following (24 min)

In a 90 sec window:
24-1 arm snatch (DB or KB #20k/12k)
*alternate arms.

In a 90 sec window:
20-Burpees

In a 90 sec window:
20-20box step ups (20k/12k)

90 sec rest
 256 reps
Performed as RX
Andrew Shum 03/27/2017 RifTribe CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders		 17m 30s
Workout Scaled
Andrew Shum 03/25/2017 RifTribe 03252017 50-40-30-20-10
-Box Step ups (20 w/20k/12k)
-Sit-ups
Cash-out-50 Russian Twists (20k/12k KB)
 18m 12s
Performed as RX
Andrew Shum 03/24/2017 RifTribe 03242017 CF.com (24 min cap)
1 round of:
100-DUs
50-Air Squats
25-Push-press (95lbs/60lbs)

2 rounds of:
60-DUs
30-Air Squats
15-Push-press (95lbs/60lbs)

3 rounds of:
40-DUs
20-Air Squats
10-Push-Press (95lbs/60lbs)		 22m 10s
Performed as RX
Andrew Shum 03/23/2017 RifTribe 03232017 A: 15 min Back Squat
3-3-3-3-M
*go heavy

B: 3 rounds of (8 min total)
2 min AMRAP
Buy-in of:
30-Barbell Thrusters (#45/#35)
-Max Rep Burpees with remaining time.
-Rest 1 min

Record Weight for A and reps for last part of "A" in comments and then total reps for B
 136 reps
Performed as RX
Andrew Shum 03/21/2017 RifTribe None 6 rounds of the following (20min):
3-Barbell Rows @ 135lb
6-Front Squats @ 135lb
18-KB Swings @ 20k/12k
*Add 1 rep each round and rowing weight and front squat are same.
 14m 00s
Performed as RX
Andrew Shum 03/20/2017 RifTribe 03202017 Every 20 seconds do 1 squat clean thruster (6 minute)

0:00-2:00-Squat Clean Thruster @ 105lbs (6 reps)
2:00-3:00-add weight
3:00-5:00- Squat Clean Thruster @ 115lbs (6 reps)
5:00-6:00-add weight

**Every 30 seconds for 3 minutes do 1
squat clean thruster.

6:00-9:00- Squat Clean Thruster @ 135lbs (8 reps)
Rest 1 min

21-15-9
-Strict Press (75lb/45lb)
-Front Rack Lunges (75lb/45lb)
 15m 38s
Performed as RX
Andrew Shum 03/18/2017 RifTribe Karin's B'day 3 Rounds of:
3-21-12
--Over Head Squats (75/45)
--Sit-ups (weighted 25lb/15lb)
*after set of 12 then max time hand stand hold (every 10 seconds on wall = -5 sec of final time!)

***90 sec rest***
*both feet on wall for time to start, when one or both feet come off then time stops

Rx=BG:21:45; NG: 18:55
Scled=JL: 22:37; AS:22:45
 21m 43s
Workout Scaled
Andrew Shum 03/17/2017 RifTribe 030916 Compare to 090616 & 120816

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
From 12:00-15:00, perform 3 rounds of:
7-pull-ups
14-push-ups
21-squats

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.		 295 reps
Performed as RX
Andrew Shum 03/16/2017 RifTribe 03162017 2-2-2-2-2
Push-press (From Rack)

3-3-3-3-3
Front Squat (From Ground)

For time do 15-12-9 of
-HSPU
-Thrusters (75lb)
**record 2rm and 3rm in strength numbers in your profile.		 15m 00s
Workout Scaled
Andrew Shum 03/14/2017 RifTribe 03142017 For Time: 20 min cap
25-Burpees
25-Goblet Squats (28k/20k)
25-Burpees
35-Goblest Squats (24k/16k)
25-Burpees
45-Goblet Squats (20k/12k)
25-Burpees
 12m 04s
Performed as RX
Andrew Shum 03/11/2017 RifTribe None 10! Of push-ups and air squats for time.
 3m 36s
Performed as RX
Andrew Shum 03/11/2017 RifTribe None Saturday
15 minute AMRAP of
4- C2B Burpees
8-Dumbell/KB Snatch 20k/12k
12-Sit-ups

Rest 1 min 		8 rounds 13 reps
Performed as RX
Andrew Shum 03/10/2017 RifTribe None Friday
5 rounds 4 min each (20 min) of:
10-Hang Clean
10-Push Jerk
40-DUs or 100 singles

*Black = 120 or more
*Blue= 107
*Orange=95
*Grey= 85		 19m 00s
Performed as RX
Andrew Shum 03/09/2017 RifTribe Partner WOD Thursday

Partner for time:

24-Squat Cleans (115lb/85lb)

96-Wall- Balls (20lb/14lb)

Rest 1 min

96-Wall Balls (20lb/14lb)

24-Squat Cleans

*maximum of 2 reps at a time on squat

cleans before switching.

*Wall balls 16 reps at a time per

partner, then switch.		 11m 27s
Performed as RX
Andrew Shum 03/07/2017 RifTribe None Tuesday

Tabata #1
-SDHP

Tabata #2
-Push ups

Tabata #3
-Hang cleans

Tabata #4
-Wall balls

Tabata #5
-V-ups
_plank		 255 reps
Workout Scaled
Andrew Shum 03/06/2017 RifTribe None Monday
Clean and Jerk (12 minutes)
Find a 2 RM. Each rep must come from the floor and be tap and go into the 2nd rep. Can push jerk or split jerk at the top.

Rest 1 minute

At 13 minutes do the following 7 minute AMRAP
-max rep clean and jerk using 60% of above successful 2 RM.
(Record 2RM, reps for amrap in comments section of Trackmypr.		 165 lbs
Performed as RX
Andrew Shum 03/02/2017 RifTribe 03022017 Deadlifts (10 min)
2-2-2-build to heavy weight
1-1-1-build to 1RM

15-12-9-12-15 (12 min cap)
--Box Jumps
--KB Swings 28k/16k

*record 2 RM and 1 RM
Put time for part B in comments		 315 lbs
Performed as RX
Andrew Shum 02/28/2017 RifTribe 02282017 OHS-8min
0:00-2:00 min
10-OHS @ 65% 1RM
2:00-4:00 min
8-OHS @ 72% 1RM
4:00-6:00 min
6-OHS @ 76% 1RM
6:00-8:00 min
4-OHS @ 85% 1RM

*clean or power snatch. cannot squat snatch 1st rep.
*must finish reps in the 2 min window, if finish early you can move on to next round.
**record that finished part "a" in 8 min in comments

Rest 2 min

@ 10 min start 7 min AMRAP of:
4-HSPU
4-Strict Pull-ups
8-KB Squat Cleans 20k/16k
(1 KB and alternate arms each rep)
 3 rounds 1 reps
Performed as RX
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