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Athlete Date LocationSort Workout Name Description Results
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 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 07/06/2018 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 07/09/2018 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 07/10/2018 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 07/12/2018 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 04/30/2015 RifTribe April 30 25-Supermans
20-Wall-Balls
15-Bar Ring Rows (75lbs)
200 m run
 19m 07s
Workout Scaled
Andrew Shum 05/06/2015 RifTribe Cindy Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 15 rounds 0 reps
Performed as RX
Andrew Shum 05/11/2015 RifTribe Part B: 5-Power Cleans (117lb)
5-Box Jumps
5-Ring Dips
 6 rounds 5 reps
Performed as RX
Andrew Shum 05/11/2015 RifTribe Part A: Part A: 3-3-3-3-3-3
Front Squats build to heavy weight
(not max). 3 Sec tempo lower.
 147 lbs
Performed as RX
Andrew Shum 05/12/2015 RifTribe Partner 6 min AMRAP of:
--Wall-Balls (20/10)
Rest 1 min
6 min AMRAP of:
--Push Press (75lbs)
rest 1 min
4 min AMRAP of DUs

*Cash out with partner Hand Stand Hold for 90 sec
**one partner on wall and can only come down once other partner gets on wall.
*both partners divide reps evenly		 409 reps
Performed as RX
Andrew Shum 05/14/2015 RifTribe Thursday Fun Part A: Every 90 seconds (6rds for 9min)
-5 Front Squats @ 60% 1rpm
-5 box jumps

Part B: AMRAP (9 min)
12-Push-ups
9- Thrusters (95lbs)
6- C2B
Rx on part A is completing all reps, record reps for completed rounds in part A (3 sets = 30 reps) and add to part B.		 3 rounds 8 reps
Workout Scaled
Andrew Shum 05/22/2015 RifTribe Friday WOD 3 rds of:
10-HSPU
20-Pull-ups
30-Sit-ups
40-DUs
90 sec rest
*rec time to complete, but not final 90 sec rest.
Extra credit: 25 V-ups and 25 KB Thrusters
 24m 15s
Performed as RX
Andrew Shum 05/21/2015 RifTribe Thursday WOD 20 min AMRAP of :
Buy-in: 200 m run
2 Deadlifts
2 Burpees
2 Box Jumps (24/20)
4 Deadlifts
4 Burpees
4 Box Jumps (24/20)
*Add 2 reps to each movement per round.
*Perform 200 m run every 4 min.
 7 rounds 0 reps
Performed as RX
Andrew Shum 05/15/2015 RifTribe Friday Grind 4 Rounds of:
40- Sit-ups
30-Goblet Squats (16kg)
20- One Arm Snatch (15-20kg/10-15kg)

**Cash out with 25 strict pull-ups
 18m 35s
Performed as RX
Andrew Shum 05/18/2015 RifTribe PartA Every 90 sec perform the following sequence to a heavy weight:
1 Snatch + 1 Low Hang Snatch + 1 OHS
 67 lbs
Performed as RX
Andrew Shum 05/18/2015 RifTribe Part B 10 min AMRAP
5 OHS
10 Box Jumps
15 KB Swings
 4 rounds 8 reps
Workout Scaled
Andrew Shum 05/25/2015 RifTribe Strength Part B: 3-3-3-3-3
Weighted Strict Pull-ups 3RM
*10 Goblet Squats between each round (even last one)
 17 lbs
Performed as RX
Andrew Shum 05/25/2015 RifTribe Strength Part A: find 1RM Split Jerk
1-1-1-1-1
 165 lbs
Performed as RX
Andrew Shum 05/23/2015 RifTribe Chelsea (Scaled) Chelsea (Scaled reps)
EMOM for 30 min (choose color)
Blue
5 pull-ups
5 push-ups
12 Squats
Orange
4 pull-ups
4 push-ups
10 Squats
Grey
3 pull-ups (3:1 Ring Rows)
3 push-ups
8 Squats
 30 rounds 0 reps
Workout Scaled
Andrew Shum 05/26/2015 RifTribe None Part A: Back Squats (15 min)
3-3-3-3-3-3 building to 3RM

Part B: 3 Rounds of (9 min total):
30 sec max reps Hang Power Cleans
30 sec Rest
30 sec max rep Med Ball Sit-ups
30 sec Rest
30 sec max rep Ring Dips
30 sec Rest
(cleans 75/95/115/125/135)		 225 / 109 reps lbs
Performed as RX
Andrew Shum 05/28/2015 RifTribe Part A Part A: EMOM (6 rds 18 min)
Min 1- 5 HSPU
Min 2- 8 Med Ball Cleans (20/10)
Min 3- 10 SDHP (75lbs)
*1 min rest
 6 rounds 0 reps
Performed as RX
Andrew Shum 05/28/2015 RifTribe Part B: Part B: 3 rounds of :
30 sec max rep strict pull-ups
30 sec max rep sit-ups
51 reps
Performed as RX
Andrew Shum 05/29/2015 RifTribe 3 Rep Max Strict Press (shoulder press)
12 min to find 3 rep max		 115 lbs
Performed as RX
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