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Athlete Date Sort Location Workout Name Description Results
Robert Greer 02/12/2016 RifTribe Feb12, B B. For Time (7 min cap)
3 Rounds of:
7-Ring Dips
14-Knees to Elbows
21-Jumping Squats
 4m 23s
Performed as RX
Robert Greer 02/11/2016 RifTribe None 11th Thursday
Part A:
15 minutes to find 3RM Back Squat

Part B:
6@ 65/45
6@ 85/65
6@ 107/85
6@127/107
6@145/127
*Rest as necessary between sets
*Tempo is 2011 (down)
*Once you reach weight where form or tempo cannot be maintained, drop to the previous weight for remaining sets.
*record heaviest part A weight and weight that could be performed properly for 6 reps in B)
 107 lbs
Performed as RX
Robert Greer 02/11/2016 RifTribe Feb11,B Part B:
6@ 65/45
6@ 85/65
6@ 107/85
6@127/107
6@145/127
*Rest as necessary between sets
*Tempo is 2011 (down)
*Once you reach weight where form or tempo cannot be maintained, drop to the previous weight for remaining sets.
*record heaviest part A weight and weight that could be performed properly for 6 reps in B)
 107 lbs
Performed as RX
Robert Greer 02/11/2016 RifTribe None 11th Thursday
Part A:
15 minutes to find 3RM Back Squat

 210 lbs
Performed as RX
Robert Greer 02/09/2016 RifTribe None 9th Tuesday
12 minuts to complete 3 rounds of
50-ring rows
2 min rest

 11m 48s
Performed as RX
Robert Greer 02/09/2016 RifTribe None 12 Min AMRAP of
15-sit-ups
12 Wall Balls 20/14
9-Box Jumps
 6 rounds 16 reps
Performed as RX
Robert Greer 02/08/2016 RifTribe None 8th Monday
Clean and Jerks (12 min)
2 rounds of:
8 @ 60% 1RM
6 @ 65% 1RM
4 @ 75% 1RM

4 Rounds of:
10-Front Squats 95/65
15-KB Push press 20k/16k
20-Side plank dips (1/2 left/right)
 9m 13s
Performed as RX
Robert Greer 02/05/2016 RifTribe Feb5.B ladder (3 reps each round)
-KB Swings (20k)
-Bar Bell Rows (85lb)
-Sit-ups
 189 reps
Performed as RX
Robert Greer 02/05/2016 RifTribe Feb5.A 21-15-9
-Thrusters 65#/45
-Pull-ups
 4m 18s
Performed as RX
Robert Greer 01/22/2016 RifTribe None Friday
(25 min cap)
3 Rounds of:
X run
40 DUs
200 m Farmers carry (70/45)

BLACK: 800 M
ORANGE: 600 M
GREY: 400 M

Extra credit- 100 Russian twist, 1 min plank
 19m 47s
Performed as RX
Robert Greer 01/21/2016 RifTribe None Thursday
Push-press
5-5-3-3-2-2- as many reps as possible with weight used for 5
8 minutes running clock, perform 1 min each of:
Air squats
Push ups
Box jumos
Pull ups
Wall balls
Burpess
DUs
Extra credit- 100 sit ups, 1min plank

*write total reps completed and amount of reps completed on pushpress
 166 reps
Performed as RX
Robert Greer 01/19/2016 RifTribe None Tuesday
bottom to bottom
5 TABATA rounds
X Squats
*20 seconds work, 10 seconds rest at bottom of squat.
Black: 95/75
Blue: 75/45
Orange: 45/25
Grey: air squats
122 reps
Performed as RX
Robert Grisaffe 01/17/2016 CrossFit Eclipse Double Unders - Unbroken None 60 reps
Performed as RX
Robert Greer 01/14/2016 RifTribe Interval (6 rounds 23 min)
Partner WOD
30 sec max rep snatch (75lbs)
30 sec burpees
****1 min rest****
30 sec sit-ups
30 med-ball thrusters
****1 min rest****
 628 reps
Performed as RX
Robert Greer 01/11/2016 RifTribe Strength Part A: Strict Press
2-2-2-2-2-1-1
Start at heavy and go heavier
 107 lbs
Performed as RX
Robert Greer 01/09/2016 RifTribe Marheba Landi Partner WOD
100-75-25
--pull-ups
--push-ups
--Goblet Squats
* Divide reps by 5s or 10s evenly.
 26m 10s
Performed as RX
Robert Greer 01/08/2016 RifTribe Jan8.16.A A: Bench Press (12 min)
5-3-3-1-1
Record 3RM and 1RM
135 lbs
Performed as RX
Robert Greer 01/08/2016 RifTribe Jan8.16.B 10 min AMRAP of:
6-push-ups
8-Ring Rows
16-Sit-ups
 225 reps
Performed as RX
Robert Greer 01/07/2016 RifTribe Jan7.2016 4 Rounds of:
10-pistols
10-Hand Release Push-ups
10-K2E
10-1 arm snatch (45/25) 5 each arm
 9m 45s
Performed as RX
Robert Greer 01/05/2016 RifTribe Jan5 21 min EMOM of the following:
Min 1: 6-10 strict pull-ups
Min 2: 10 front rack lunges #95/45
Min 3: 20 Sit-ups

*record total strict-pull-up reps and rx if done
as prescribed.
Extra Credit: 50-KB Strict Press + 50 Push-ups
 260 reps
Performed as RX
Robert Greer 01/04/2016 RifTribe Resolved 20-KB Clean and Jerks 20k/12k
20-Deadlifts @155lb
-max rep unbroken Push-ups
15- KB Clean and Jerks 20k/12k
15- Deadlifts @155lb
-max rep unbroken Push-ups
2 min rest
20- KB Clean and Jerks 20k/12k
20- Deadlifts @155lb
-max rep unbroken Push-ups
16- KB Clean and Jerks 20k/12k
16- Deadlifts @155lb
-max rep unbroken Push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 16m 18s
Performed as RX
Robert Greer 12/26/2015 RifTribe Dec26.2015 (25 min AMRAP) Partners!!
25-Pull-ups
25-Front Rack Lunges (75lbs)
25-Med-Ball Sit-ups #20/10
50-Air Squats
 3 rounds 113 reps
Performed as RX
Robert Greer 12/26/2015 RifTribe 2 min madness 2 min max rep of each movement:
--Front Squat @ 65% body weight
--Bar over head @ 65% body weight
--Hang Cleans @ 65% body weight

2 min max rep of the following (6 min total)
--Pull-up
--Burpees
--Box Jumps		 167 reps
Performed as RX
Robert Greer 12/25/2015 RifTribe 12 Days of Christmas 100m run
2 deadlifts (185/97)
3 burpees
4 box jumps
5 pushups
6 pullups
7 sit ups
8 gobblet squats (45/26)
9 KB swings
10 Wall balls
11 DU's
12 HSPU 		24m 58s
Performed as RX
Robert Greer 12/22/2015 RifTribe Dec22.2015a Min 1: 5-Fat Bar Curls + 5 Fat Bar SDHP (50lbs)
Min 2: 10-Box Step-ups (20 @ 92lbs)
Min 3: 10-Ring Dips
 5 rounds 150 reps
Performed as RX
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