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Athlete Date Sort Location Workout Name Description Results
Karin Shum 12/07/2019 RifTribe Dirty Thirty
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

 19m 16s
Workout Scaled
Karin Shum 12/03/2019 RifTribe 12-3-2019 Front Squats (15 min)
6-6-4-4-2-2-1

8 min AMRAP
3-strict pull-ups
6-med-ball get-ups 20/14
9-KB swings 53/35lb

*Total Reps for AMRAP
*Add 2RM and 1RM in strength pr's.		 54 reps
Performed as RX
Karin Shum 09/12/2019 RifTribe Tuesday WOD 20 Rounds of:
1-Squat Clean (155/100)
2-Box Jumps
3-Burpees
 16m 14s
Workout Scaled
Karin Shum 08/19/2019 RifTribe 19-Aug 2019 Part A: 12 min
1-squat clean + 1 hang squat clean + 1-front squat
@ 80-85% of 1RM

Part B: 10! of: 13 min cap
--Thrusters 95/65
--Bent over Barbell rows 95/65
 15m 11s
Performed as RX
Karin Shum 05/10/2018 RifTribe 5102018 4 rounds of the following Combo:
2- hang Snatch pull + 1-hang power snatch
*build to challenging weight

7 rounds:
30-sec max rep hang snatch (pos 2)
30-sec rest

*use 65-70% of above weight and
record reps.
 71 reps
Performed as RX
Karin 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
 20m 01s
Workout Scaled
Karin Shum 03/13/2018 RifTribe 03132018 4 rounds of
2 minutes SDHP max reps
1 min rest
@ minute 12 do:
35 HSPU for time
 194 reps
Workout Scaled
Karin 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
 11m 12s
Workout Scaled
Karin 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
Karin Shum 02/10/2018 RifTribe Just Body 3 Rounds for time
90-Air Squats
60-Sit-ups
30-Push-ups
 19m 04s
Performed as RX
Karin Shum 01/27/2018 RifTribe None Saturday (EMOM) 6 rounds (24min)

45 sec Front Rack Lunges (75lb/45lb)
20 sec rest
45 sec weighted sit-ups (25lb/15lb)
20 sec rest
45 sec Tree Runs (touch tree)
20 sec rest
45 sec C2B
20 sec rest
 303 reps
Workout Scaled
Karin Shum 01/20/2018 RifTribe Nathan's Saturday For time:

50-40-30-20-10

Pistols
Sit ups
200m run
 15m 02s
Workout Scaled
Karin Shum 01/18/2018 RifTribe 3x3 Strength Front Squats
3-3-3

Thrusters
3-3-3

Push Jerk
3-3-3
 715 lbs
Performed as RX
Karin Shum 01/13/2018 RifTribe None Description:
Compare with: 07082017 and 10142017
Description:
100-Air Squats
10-HSPU (2:1 hand release pu)
75-Air Squats
15-HSPU (2:1 hand release pu)
50-Air Squats
20-HSPU (2:1 hand release pu)		 11m 43s
Workout Scaled
Karin Shum 01/11/2018 RifTribe 011118 10! Of:
OverHead Lunges (95lb/65lbs)
Barbell Rows (95lbs/65lbs)

Retake from 7/18/17 and 10/10/17
compare times		 5m 43s
Workout Scaled
Karin Shum 01/08/2018 RifTribe 01082018 For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 9m 28s
Workout Scaled
Karin Shum 01/06/2018 RifTribe NewYear 2018 Saturday (Compare to Jan 4, 2016 and Jan 7, 2015 )
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
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
18-KB Clean and Jerks (20k/12k)
18-Deadlifts @ 155
--max rep unbroken push-ups
BG:16:18rx
*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 17m 58s
Workout Scaled
Karin Shum 12/28/2017 RifTribe None TABATA #1
> Deadlifts (225lb.)
> OH KB lunges (20k/12)

30 sec rest

TABATA #2
> Deadlifts (185lb.)
> Box Jumps

30 sec rest

TABATA #3
> Deadlifts (135)
> Goblet Squats (20k/12k)

221 reps
Performed as RX
Karin Shum 12/26/2017 RifTribe None A. Skill work

12 min. EMOM
3 clean pulls+ 2 cleans+ 1 Jerk

TABATA#1
>SDHP (24/16)
>Unbroken push ups

TABATA#2
> Superman holds
> Plank		 110 reps
Performed as RX
Karin Shum 12/16/2017 RifTribe None Saturday

21-15-9 of

--bar bell push-ups

--barbell rows @ 105/65

rest 2 minutes

300 air squats		 14m 46s
Workout Scaled
Karin Shum 12/12/2017 RifTribe None Tuesday

For time:

25-pull-ups

50-push-ups

75-air-squats

45-box jumps

20-strict pull-ups

40-wall-balls

60-sit-ups

30-Burpees		 21m 00s
Workout Scaled
Karin Shum 12/09/2017 RifTribe None Saturday

For Time 50-40-30-20-10 of:

--Kettle Bell Swings (24k/16k)

--Sit-ups		 13m 53s
Workout Scaled
Karin Shum 12/07/2017 RifTribe None Thursday (12 min)

5 rounds of the following complex increasing to heavy weight:

3 front squats + 1 push jerk + 1 split jerk + 3 front squats

15-12-9 (12 min cap)

--squat cleans (tap and go)

--ring dips

*weight for squat cleans is 135lb/65lb		 9m 52s
Workout Scaled
Karin Shum 12/05/2017 RifTribe 12052017 Do 3 rounds of the following (18 min)

2 minutes complete:
12-Straight leg sit-ups
15-push-press @ 95lb/45lb
2-Burpee Wall Balls

2 minutes to do:
12-Straight leg sit-ups
15-Cleans @135lb/75lb
2-Burpee Wall Balls

2 minutes to do:
12-Straight leg sit-ups
15-Deadlifts @160lb/90lb
2-Burpee Wall Balls
 18m 00s
Workout Scaled
Karin Shum 11/30/2017 RifTribe 11302017 21-18-15-12-9-6-3
--KB Swings (24k/16k)
--Hand Release Push-ups
4-strict Burpees pull-ups after each round.
 14m 14s
Workout Scaled
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