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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 04/24/2018 RifTribe 04242018 EMOM (18 Min)
Min 1: 15- 2KB Reverse lunges (20k/12k)
Min 2: 10-Burpees
Min 3: 40-DU's (no singles allowed)
*record total reps completed
 390 reps
Performed as RX
Andrew Shum 04/16/2018 RifTribe Nathan's Delight 4 Tabata Rounds of:
--Wall Balls (20lb/14lb)
--Thrusters (95lb/65lb)
--Fat Bar Deadlifts (110lb/75lb)
--Burpees		 213 reps
Performed as RX
Andrew Shum 04/14/2018 RifTribe april 14, 2018 15 Min AMRAP

10-R-arm KB snatch 45lb/25lb
20-Push-ups (Hand release)
10-L-arm KB snatch 45lb/25lb
20-Pull-ups
100 m run w/ med ball 20lb/14lb
 308 reps
Performed as RX
Andrew Shum 04/13/2018 RifTribe Feb9_2018 Again 10 Rounds
3-Clean and Jerks 115lb/85lb)
6-Deadlifts (115lb/85lb)
9-Wall-Balls		 13m 33s
Performed as RX
Andrew Shum 04/12/2018 RifTribe April 12, 2018 4 Rounds of the following combo:
1-High Hang Snatch + 1 low hang + 1 OHS
--Build weight

Every 2 minutes for 5 rounds do:
20-Burpees
 95 lbs
Performed as RX
Andrew Shum 04/10/2018 RifTribe April 10, 2018 EMOM (6 Rounds/18 min)
Min 1: 5 Tempo Dead Lifts @ 205/155
Min 2: 10 Ring Dips
Min 3: 100 m farmers carry (28k/20k)
right arm down and left arm back
1 rep per 50 m
17 reps per round		 102 reps
Performed as RX
Andrew Shum 03/31/2018 RifTribe Retest of Feb10-2018 3 Rounds of:
90-Air squats
60-Sit-ups
30-Push-ups
*Compare with Feb 10, 2018		 21m 09s
Performed as RX
Andrew Shum 03/29/2018 RifTribe March 29 2018 2-2-2-2-2-2
Squat Cleans (touch and go)

3 Rounds
10-Front Squats (70% of above)
10-Barbell push-ups
10-Box Jumps 24"/20"
 4m 20s
Performed as RX
Andrew Shum 03/27/2018 RifTribe Karin's Birthday Karin's 13th B'day (compare with 3/18/17)
3 Rounds of:
3-21-13
--Over Head Squats (75/45)
--Sit-ups (weighted 25lb/15lb)
--90 sec Handstand Holds!
***90 sec rest***

*both feet on wall for time to start, when one or both feet come off then time stops
 328 reps
Workout Scaled
Andrew Shum 03/26/2018 RifTribe CrossFit Open 18.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 56 reps
Performed as RX
Andrew Shum 03/15/2018 RifTribe 03152018 10 rounds of:
1 power snatch
3 overhead squats
@ 85lb/59lb
 7m 57s
Workout Scaled
Andrew Shum 03/13/2018 RifTribe 03132018 4 rounds of
2 minutes SDHP max reps
1 min rest
@ minute 12 do:
35 HSPU for time
 146 reps
Performed as RX
Andrew Shum 03/12/2018 RifTribe 03122018 4 Rounds
10-push-press (95lb/65lb)
6-Box step-ups (20"box) w/barbell
10-Thrusters (95lb/65lb)
6-C2B

Cashout-60 Burpees
 20m 16s
Performed as RX
Andrew Shum 03/09/2018 RifTribe CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes		 609 reps
Workout Scaled
Andrew Shum 03/08/2018 RifTribe CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees		 11m 53s
Performed as RX
Andrew Shum 03/08/2018 RifTribe CrossFit Open 18.2A Clean 1RM 155 lbs
Performed as RX
Andrew Shum 03/02/2018 RifTribe None Friday:

5 Min. EMOM
Strict Press:
> 2+2+1+1+1

5 Min EMOM
Push Press:
> 2+2+1+1+1

5 Min Emom
Bench Press w/ Pause:
5+5+5+3+3		 492 lbs
Performed as RX
Andrew Shum 03/01/2018 RifTribe None (25 min. cap)

5 Rounds of:
10 Front Squats
3 Dead Lifts

*Add total amount of weight for your score. 		1610 lbs
Performed as RX
Andrew Shum 02/23/2018 RifTribe Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 81 reps
Performed as RX
Andrew Shum 02/22/2018 RifTribe CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 65 lb.
35 Double-unders		 16m 32s
Performed as RX
Andrew Shum 02/20/2018 RifTribe 21-15-9 Complex 21-Back Squats @ (115lb/85lb)
21-Pull-ups
15-Front Squats @ (115lb/85lb)
15-Pull-ups
9-Overhead Squats @(115lb/85lb)
9-Pull-ups
100-DU's
 17m 15s
Workout Scaled
Andrew Shum 02/19/2018 RifTribe None Monday

15-Snatches @ 65%
12-Snatches @ 70%
9-Snatches @ 75%

4 rounds (8 minutes) of

25 sec Wall-balls
35 sec rest
25 sec Burpees
35 sec rest		 95 reps
Performed as RX
Andrew Shum 02/17/2018 RifTribe None Saturday Partner (17 min sprint)

2 min max rep Strict Pull-ups
1 min rest
3 min max rep Push-ups
1 min Rest
4 min max rep partner sit-ups w/wall-ball (both partners go up and down each time)
1 min Rest
5 min max rep Wall-Balls
(divide reps evenly)

*record total reps/ do not have to divide reps evenly on pull-ups and push-ups.
 338 reps
Performed as RX
Andrew Shum 02/15/2018 RifTribe None Thursday
Every 90 sec for 5 rounds
1 power clean + 2 hang power cleans
*Build weight
*Pos 3 and Pos 2 for cleans

Part B: (8 min cap)
15-12-9
--Front Squats (95lb/65lb)
--Burpee over the Bar
 3m 44s
Performed as RX
Andrew Shum 02/13/2018 RifTribe None Tuesday

11 min Ladder:

2-Burpee C2B
2-Heavy Goblet Squats (28k/20k)
2-Straight leg raises from pull-up bar
--Rest 1 minute
10 min to come back down ladder

*add 2 reps to everything each round.

*coming back down start at the last completed round (eg..9+18 going up you should start at round 11 and go down)
*record total reps going up and rx if you make it back down in time.

 4 rounds 8 reps
Performed as RX
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