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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 09/13/2018 RifTribe 09132018 No Work Workout

4 Tabatas

1st = handstand holds
2nd = planks
3rd = lunge position hold
4th = knee to chest hold		 16m 00s
Performed as RX
Andrew Shum 09/11/2018 RifTribe 09112018 20 min EMOM

1st min = 6 strict pull-ups
2nd min = 12 KB swings (24kg)
3rd min = 15 sit-ups
4th min = 12 goblet squats (24kg)		 20m 00s
Performed as RX
Andrew Shum 09/10/2018 RifTribe 09102018 25 strict pull-ups
50 KB thrusters (24kg)		 10m 00s
Performed as RX
Andrew Shum 07/12/2018 Crossfit Elk River None 15 minute AMRAP of:
1 rep of rope climb
12 reps of dumbbell push press at 100/70 lb [2 50s/35s]
1 rep of rope climb
100 m run (weighted) at 50/35 lb [wreck bag]		 4 rounds 13 reps
Workout Scaled
Andrew Shum 07/10/2018 Crossfit Elk River Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 14m 07s
Performed as RX
Andrew Shum 07/09/2018 Crossfit Elk River None Last Call

[for reps]
[Teams of Three]
7 minute AMRAP of:
50 reps of bench press at 135/95 lb
50 reps of bench press at 155/105 lb
bench press at 185/135 lb
rest for 3 min
7 minute AMRAP of:
50 reps of hang squat clean at 115/80 lb
50 reps of hang squat clean at 135/95 lb
hang squat clean at 155/105 lb
rest for 3 min
7 minute AMRAP of:
50 reps of deadlift at 185/135 lb
50 reps of deadlift at 225/155 lb
deadlift at 275/185 lb		 53 reps
Performed as RX
Andrew Shum 07/06/2018 Crossfit Elk River None PARKS and WRECK

[for rounds and reps]
Male Rx
20 minute AMRAP of:
[teams of 2]
35 calorie row [or bike]
50 reps of kettlebell swing at 70 lb
35 calorie row [or bike]
200 m weighted run at 50 lb [wreckbag]		 2 rounds 102 reps
Workout Scaled
Andrew Shum 07/05/2018 Crossfit Elk River None Dilly Dilly

[for rounds and reps, for heaviest load]
Male Rx
12 minute AMRAP of:
2 reps of power snatch at 135 lb
4 reps of overhead squat
16 calorie row		 5 rounds 0 reps
Workout Scaled
Andrew Shum 07/03/2018 Crossfit Elk River None Liquid Laugh

[for reps]
5 rounds of:
EMOM (for 20 min):
Min 1 - front rack reverse lunges at 100/70 lb [dumbells]
Min 2 - double unders
Min 3 - row
Min 4 - rest		 298 reps
Workout Scaled
Andrew Shum 07/02/2018 Crossfit Elk River None TnT for time:

30 snatches 95/65
30 C&J 95/65
30 thrusters 95/65		 11m 08s
Workout Scaled
Andrew Shum 06/25/2018 RifTribe None 5 rounds of:

10 push-ups
10 sit-ups
10 air squats		 4m 54s
Performed as RX
Andrew Shum 06/11/2018 RifTribe 06112018 Part A:

Front squats 3-3-3-3-3-3

Part B:

3 min plank
3 min handstand hold

Record time		 12m 11s
Performed as RX
Andrew Shum 06/09/2018 RifTribe 06092018 Partner workout

120 medball cleans (20 lbs)
100 KB push press (20kg)
120 medball sit-ups (20 lbs)
100 SDH (24kg)		 17m 48s
Performed as RX
Andrew Shum 06/08/2018 RifTribe 06082018 10! of the following:

KB swings (24kg)
Goblet squats (24kg)
Push-ups

Record time		 8m 12s
Performed as RX
Andrew Shum 06/05/2018 RifTribe 06052018 Part A
5 rounds of:
10 KB thrusters (24kg)
10 sit-ups

Rest 5 minutes

Part B
50 weighted push-ups for time (22lbs weight vest)

Record total time. 		14m 16s
Performed as RX
Andrew Shum 05/18/2018 RifTribe None Friday

B. For TIme (15 min Cap)

3 Rounds:
> 30 Medicine-Ball cleans
> 400m Run

 12m 28s
Performed as RX
Andrew Shum 05/17/2018 RifTribe Karen For time:
150 Wallball shots, 20 pound ball		 8m 41s
Performed as RX
Andrew Shum 05/15/2018 RifTribe Grace 135 pound Clean and Jerk, 30 reps 6m 32s
Performed as RX
Andrew Shum 05/14/2018 RifTribe None Monday

Strength (25 min Cap)

Back Squats
7x3 @ 80% 1RM

Front Squats @ 80% 1RM
3x3
 240 lbs
Performed as RX
Andrew Shum 05/12/2018 RifTribe 5122018 "Anna's 18th B'day"

5 Rds. (24 min Cap)
of:
11-Hang Cleans (115lb/85lb)
17-Russian Twists (45lb/25lb)
18-KB Snatch (20k/12k) (divide evenly)
20 sec Hand Stand Hold
-Rest 1 min
*record time of slowest round
4m 00s
Performed as RX
Andrew Shum 05/08/2018 RifTribe 5082018 2 Rounds of:
8-Back squats @ 65% 1RM
5-Back squats @ 75% 1RM
2-Back squats @ 85% 1RM

10! Of:
-Thrusters (65lb/45lb)
-Pull-ups
Rest 1 min:
1 to 6 Of:
-Thrusters (95lb/65lb)
-C2B pull-ups
 18m 32s
Performed as RX
Andrew Shum 05/07/2018 RifTribe 5072018 Strength: Push Press
3-3-3 @ 65% 1RM
3-3-3 @ 75% 1RM
2-2-2 @ 84% 1RM

Metcon: 9 min AMRAP
8-KB Push press (5R/5L arm)
12-Box Jumps
2-Turkish Getups
*KB weight is 20k/12k
 4 rounds 6 reps
Performed as RX
Andrew Shum 05/03/2018 RifTribe 03052018 3 Rounds of:
25-Front Rack Lunges @ 75lb/45lb
25-Push-ups
25-Russian Twist (yellow/green plate)
 8m 20s
Performed as RX
Andrew Shum 04/28/2018 RifTribe 04282018 Compare time for January 29, 2018

Go Fast
Description:
21-18-15-12-9-6-3
--Thrusters (75lb/45lb)
--Pull-ups
20-DU's (3:1 singles)
 21m 22s
Performed as RX
Andrew Shum 04/27/2018 RifTribe 04272018 1-1-1-1-1 Back Squat (10min)

AMRAP (8 min)
10-Wall Balls
10-Sit-ups
rounds plus reps		 10 rounds 0 reps
Performed as RX
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