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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 02/27/2017 RifTribe CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Scale: 35lb/20"
Time cap: 20 minutes		 18m 40s
Workout Scaled
Andrew Shum 02/25/2017 RifTribe 11192016 Compare with November 19, 2016

For time:
4-min of plank
4-min of Hand stand hold
2 min rest
20- Pull-ups
30- Hand release push-ups
60-KB swings 53lb
120-Air Squats

*partition planks and Hand stand holds any way you want		 33m 02s
Performed as RX
Andrew Shum 02/24/2017 RifTribe 02242017 Tabata #1
--Deadlifts @ 185
Tabata #2
--Hang Power Clean @135
Tabata #3
--Front Squats @ 85
Tabata #4
--Push Press @ 65

*Rest 1 minute between each tabata round.
*record total reps		 199 reps
Performed as RX
Andrew Shum 02/21/2017 RifTribe 02212017 15 min AMRAP
9-Deadlifts @ 155lbs
12-Push-ups
15-Jump Squats
 340 reps
Performed as RX
Andrew Shum 02/20/2017 RifTribe 02202017 --Every 30 sec for 4 minutes
1 Hang Power Snatch (pos 1)
@ 70% 1RM


--Every 30 sec for 4 minutes
1 Hang Power Snatch (pos 2)
@ 76% 1RM


--Every 30 sec for 4 minutes
1 Power Snatch (pos 3)
@ 84% 1RM


@ 15 min start (5 min cap)
21-15-9
Wall-Balls
Med Ball Push-ups
 4m 44s
Performed as RX
Andrew Shum 02/18/2017 RifTribe None Saturday AMRAP (15 min)
10-Strict-press 75lbs
15-OH Lunges 75lbs
50-DUs (2:1 singles)
*Record Rounds + Reps
 4 rounds 4 reps
Performed as RX
Andrew Shum 02/04/2017 RifTribe 02042017 For Time: (15 min cap)

3 to 21 reps (by 3's) of:
--weighted sit-ups (25lb plate/10lb plate)
--DU's (2:1 singles)

21 to 3 reps (by 3's) of
--sit-ups
--DU's (2:1 singles)		 17m 45s
Performed as RX
Andrew Shum 02/03/2017 RifTribe Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 42s
Performed as RX
Andrew Shum 02/02/2017 RifTribe 02022017 Every 4 min for 5 rounds do:
--40 DUs (singles 2:1)
--25 Sit-ups
--10 Push-ups
-- 8 Hang Cleans @ 115lb
*If you dont finish the work in a round, start the next round where you left off and record total reps.
 415 reps
Performed as RX
Andrew Shum 01/31/2017 RifTribe 01312017 @ 5 minutes start AMRAP

15 min AMRAP
10-KB Clean 28k/16
6-Pull-ups
6-Hang Power Snatches (85lb/45lb)
10-Med-Ball Cleans (squat) #20/#14
 4 rounds 14 reps
Performed as RX
Andrew Shum 01/30/2017 RifTribe 01302017 Front Squat: 8 rounds (12 min) every 90 s:
1- squat clean + 2- tempo front squats
(work up to 1+1 rm)
* 4 sec descend
*Take it from the ground and 3 reps must be unbroken for complete round.
*Build to heavy weight

>>Rest 1 Min<<

@ 13 min begin the following
7 min AMRAP:
5-front squats #95/#65
10-Over Bar Burpees
185 lbs
Performed as RX
Andrew Shum 01/28/2017 RifTribe 01282017 (Dirty 30)

30-Box Jumps 30/24
30-jumping pull-ups
30-KB swings (16k/12k)
30-Lunges
30-K2E
30-Push-press #45/35
30-Good Mornings #45/35*
30-Wall-Balls #20/14
30-Burpees
30-DUs
 16m 16s
Performed as RX
Andrew Shum 01/27/2017 RifTribe 01272017 (Team Event #2)
2 min max rep of the following (6 min total)
--Pull-up
--Burpees
--Box Jumps

Rest 2 min

2 min max rep of each movement:
--Front Squat @ 65% body weight
--Bar over head @ 65% body weight
--Hang Cleans @ 65% body weight
*Compare to Dec 26, 2015
 380 reps
Performed as RX
Andrew Shum 01/23/2017 RifTribe 01232017 21-15-9
--strict press @ 70% 1RM
--push-ups
15-12-9
--push-press @ 72% 1RM
--HR push-ups
12-9-6
--Push-Jerk @ 74% 1RM
--Burpees
*load your own bar
 22m 00s
Performed as RX
Andrew Shum 01/21/2017 RifTribe 01212017 Partner AMRAP (15 min)

30-DUs (75 singles)
10-Clean and Jerks 95lb
(kids scale to KB clean and jerk, light weight)

*Each partner alternates each round. Once partner one finishes the clean and jerks then the 2nd partner can begin DUs. Record total reps.
 398 reps
Performed as RX
Andrew Shum 01/20/2017 RifTribe 01062017 3 rounds of
15-KB squat cleans (2 KB) 45lb
50-DUs
15-Deadlifts @ 78% of 1RM
 19m 58s
Workout Scaled
Andrew Shum 01/19/2017 RifTribe 01052017 4 Rounds for time:

30-Straight leg sit-ups
30-HR Push-ups
30-Plank Jacks
30-Med Ball Front Squats		 23m 34s
Performed as RX
Andrew Shum 01/17/2017 RifTribe 01172017 14 min ladder
-Sit-ups
-Wall-Balls
-1 arm KB snatch

*start at 1 rep and go up adding a rep each round
*record total reps
 246 reps
Performed as RX
Andrew Shum 01/16/2017 RifTribe 01162017 50 Squat Cleans @ 75-78% 1RM
800 m run
 27m 00s
Performed as RX
Andrew Shum 01/14/2017 RifTribe 01142017 10 rounds of:

30 sec of burpees
Rest 30 sec
30 sec of 45-lb KB Thrusters
Rest 30 sec

*Odd rounds (1,3,5,7,9) right arm
and left arm for even rounds
*Record total reps
 203 reps
Performed as RX
Andrew Shum 01/13/2017 RifTribe 10072016 Buy in: 50-Wall Ball shots #20/14
5-Barbell rows (#95/#65)
10-Clean and Jerks (#95/#65)
15-KB Front Rack lunges (#20/12)
400 m run
10- Barbell rows (#95/#65)
15- Clean and Jerks (#95/#65)
20- KB Over head lunges (#20/12)
200 m run
15- Barbell rows (#95/#65)
20- Clean and Jerks (#95/#65)
25- KB Over head lunges (#20/12)
100 m run		 21m 27s
Performed as RX
Andrew Shum 01/12/2017 RifTribe 01122017 Every 90 sec perform (12 min):
1-power snatch + 2-OHS
*increase weight

At minute 12 begin the following:

15-12-9-6
-KB-Swings (45lb or more)
-Strict HSPU
 82 lbs
Performed as RX
Andrew Shum 01/10/2017 RifTribe 01102017 3 Rounds for time (cf:161210)
Run 400 meters
15-pull-ups
50-Air squats
15-pull-ups
 25m 03s
Performed as RX
Andrew Shum 01/09/2017 RifTribe 01092017 Back Squat (12 min cap)
1-1-1-1-1-1

Rest 1 min then begin the following for time:

12 min to complete 4 Rounds of:

6-Back Squats @ 55% of above 1RM
8-KB Snatch (20k/12k)
12-KB push press (20k/12k)

*Record weight from above and record time to finish (220lb/20:21rx)

 275 lbs
Performed as RX
Andrew Shum 01/07/2017 RifTribe 01072017 (Compare to Jan 4, 2015)
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
16- KB Clean and Jerks (20k/12k)
16-Deadlifts @155
--max rep unbroken push-ups
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
17-KB Clean and Jerks (20k/12k)
17-Deadlifts @ 155
--max rep unbroken push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 19m 10s
Performed as RX
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