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Athlete Date Sort Location Workout Name Description Results
Robert Grisaffe 11/09/2015 CrossFit Eclipse 11/09/2015 3 Rnds
10 Thrusters (95/65)Rx(135/95)RX+
15 Burpees
20 HR Push Ups

* 1 min. rest btwn each round		 11m 24s
Performed as RX
Robert Greer 11/09/2015 RifTribe Strength 1. Push press: use following weight/rep scheme
10 reps @ 55% of Body weight
8 reps @ 60% of Body weight
6 reps @ 65% of Body weight
4 reps @ 70% of Body weight
3 reps @ 75% of Body weight

2. Snatch Deadlifts (15 min)
10 reps @ 135 lb
8 reps @ 155 lb
6 reps @ 165 lb
4 reps @ 175 lb
3 reps @ 195 lb
*3 snatch shrugs after each rd.
 123 lb lbs
Performed as RX
Robert Greer 11/07/2015 RifTribe 11-07-2015 Saturday
Tabata Mania! (choose a color)
Tabata 1: Pull-ups
Rest 1 min
Tabata 2: Push-ups
Rest 1 min
Tabata 3: Sit-ups
Rest 1 min
Tabata 4: Air Squats
Rest 1 min
Tabata 5: L-hold from bar

 333 reps
Performed as RX
Robert Greer 11/06/2015 RifTribe Grace 30 Clean and Jerks at 135b 5m 46s
Workout Scaled
Robert Greer 11/03/2015 RifTribe None Part A: Push-press (12 min)
3-3-3-3-3-3-3-3-3-3
*Use same weight for last 5 rounds

Part B: 14 min AMRAP
3 Rep Ladder of:
-Box Jumps (24/20)
-Strict Press (77lbs)
-Wall-Balls (20/10)
*Increase 3 reps each round
 1 rounds 1 reps
Performed as RX
Robert Greer 11/03/2015 RifTribe Nov3-3 rep ladder Part A: Push-press (12 min)
3-3-3-3-3-3-3-3-3-3
*Use same weight for last 5 rounds

Part B: 14 min AMRAP
3 Rep Ladder of:
-Box Jumps (24/20)
-Strict Press (77lbs)
-Wall-Balls (20/10)
*Increase 3 reps each round
 4 rounds 10 reps
Workout Scaled
Robert Grisaffe 11/02/2015 CrossFit Eclipse 11/02/2015 50 Wall Balls (2014)
400m Run
50 Wall Balls (20/14)
400m Run
50 Wall Balls (20/14)		 13m 38s
Workout Scaled
Robert Greer 11/02/2015 RifTribe NOV22015 Part A: 5 X the following complex:
2 power cleans + 2 Front Squats
+ 2 Jerks

Part B:
15-12-9-6-9-12 of:
Over Head Lunges (75lbs)
Straight Leg Sit-ups
*Perform 20 Air Squats between each round
 11m 22s
Performed as RX
Robert Greer 11/02/2015 RifTribe Nov2 Part A: 5 X the following complex:
2 power cleans + 2 Front Squats
+ 2 Jerks

Part B:
15-12-9-6-9-12 of:
Over Head Lunges (75lbs)
Straight Leg Sit-ups
*Perform 20 Air Squats between each round
 11m 22s
Performed as RX
Robert Greer 10/30/2015 RifTribe Strength Part A: OHS
12 min to find 1RM

Part B: Bar Bell Rows
10 min to find
5RM
3RM
1RM

Part C: Conclusion (3 min)
30 OHS + 30 Barbell rows
*Use naked bar (45lb)
 135 OHS lbs
Performed as RX
Robert Greer 10/29/2015 RifTribe Strength + Metcon A: Push Press (2 rounds)
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%

B: 12 min AMRAP of
8-push-ups
6-box jumps
6-pull-ups
8-1 arm KB snatch (20k/12k)
 7 rounds 0 reps
Performed as RX
Robert Greer 10/27/2015 RifTribe Strength and Metcon A: 12 min 5 sets of:
3-Thrusters + 3 Push press

Rest 3 min
B: 8 min AMRAP of:
5-Squat Cleans (95lbs)
8-Burpees
27-DUs
 4 rounds 3 reps
Performed as RX
Robert Grisaffe 10/26/2015 CrossFit Eclipse None WOD: 3 rnds

400m run
21 Burpees
15 Power Cleans (95/65)Rx(115/75)Rx+
9 HSPU		 18m 31s
Workout Scaled
Robert Greer 10/22/2015 RifTribe Strength 4 rounds of max rep back squats @ 82% 1RM 26 reps
Performed as RX
Robert Greer 10/22/2015 RifTribe Oct 22, 2015 5-Bench Press @ 75%
5-Wall-Walks
12-K2E
 2 rounds 5 reps
Performed as RX
Robert Greer 10/21/2015 RifTribe Oct 21 4 Rounds of
10-SDHP (75lbs)
10-Burpees
10-Box Jumps (24)
10-V-ups
 8m 50s
Performed as RX
Robert Greer 10/20/2015 RifTribe Jerk time 12 min to find 1RM Jerk (can be split) 165 lbs
Performed as RX
Robert Greer 10/20/2015 RifTribe 12 Min AMRAP 6-Front Squat @ 135
8-Med Ball Thrusters
10-Push-ups		 6 rounds 1 reps
Performed as RX
Robert Greer 10/19/2015 RifTribe Nathan's B'day Buy in: 98-DUs
4 Rounds of:
10-Power Cleans @127lbs
19-Wall Balls
4-HSPU (last rd do 5 for total of 17)

Cash out: 10-Muscle-ups
(scale 20 ring dips + 20 Ring Rows)

*Power Cleans from the ground each time
 22m 45s
Workout Scaled
Robert Greer 10/17/2015 RifTribe None 10 Rounds for time:
10 pull-ups
Tree Run
10 Burpees
Tree Run 		22m 35s
Performed as RX
Robert Greer 10/17/2015 RifTribe None 10 Rounds for time:
10 pull-ups
Tree Run
10 Burpees
Tree Run 		16m 47s
Performed as RX
Robert Greer 10/16/2015 RifTribe Bob's 42nd Buy-in 73 Pull-ups

3 rounds of:

10-deadlifts @ 200lbs
16-hand release push-ups
42-Goblet squats (45/25)

Cash out: 73 DU's		 24m 26s
Performed as RX
Robert Greer 10/08/2015 RifTribe Fun 2-Box Jumps
2-Deadlifts @160lbs
12-Sit-ups

*Add 1 Squat Clean and box jump each round.
 11 rounds 25 reps
Performed as RX
Robert Greer 10/06/2015 RifTribe Weighted A: EMOM (18 min 6rds)
Min1: 5-8-Weighted Push-ups (17lbs)
Min2: 5-8 Weighted Pull-ups (choose weight)
Min3: Following Sequence:
2 Deadlift + 2 Pos 2 Squat Clean + 1 Clean and Jerk (117lbs)

B: For Time: 150 Push Press (82lbs)
**the three of us will perform 5 reps each one after another
 9m 10s
Performed as RX
Robert Greer 10/05/2015 RifTribe Oct4 2015 A: Front Squat
4-4-4-4-@ 70-75%1RM
4-4-4-4-@ 60%1RM
Max Rep @ 55% 1RM

*Between each round (9rds) perform:
8 Ring Dips
5 box jumps (30)
 21 reps
Performed as RX
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