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Athlete Date Sort Location Workout Name Description Results
Robert Greer 04/13/2018 RifTribe Feb9_2018 Again 10 Rounds
3-Clean and Jerks 115lb/85lb)
6-Deadlifts (115lb/85lb)
9-Wall-Balls		 13m 19s
Performed as RX
Robert Greer 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
 105 lbs
Performed as RX
Robert Greer 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
Robert Greer 04/02/2018 RifTribe Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 52s
Workout Scaled
Robert Greer 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 14s
Performed as RX
Robert Greer 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"
 5m 45s
Performed as RX
Robert Greer 03/28/2018 RifTribe March 28, 2018 150 DU's
15-C&J @ 115lb
15-Strict Pull-ups
20-HSPU
20-Barbel Rows @115lb
150-DU's
 16m 03s
Performed as RX
Robert Greer 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
 348 reps
Performed as RX
Robert Greer 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.		 63 reps
Performed as RX
Robert Greer 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
 22m 38s
Performed as RX
Robert Greer 02/22/2018 RifTribe CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 65 lb.
35 Double-unders		 14m 34s
Performed as RX
Robert Greer 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
 13m 22s
Performed as RX
Robert Greer 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		 92 reps
Performed as RX
Robert Greer 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.
 336 reps
Performed as RX
Robert Greer 02/16/2018 RifTribe None Friday

EMOM (18 min)
Min 1: 5-Deadlifts @ 225lb/155lb
Min 2: 10-Barbell Push-ups
Min 3: 35-DU's
 300 reps
Performed as RX
Robert Greer 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
 4m 38s
Performed as RX
Robert Greer 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.

 5 rounds 12 reps
Performed as RX
Robert Greer 02/10/2018 RifTribe Just Body 3 Rounds for time
90-Air Squats
60-Sit-ups
30-Push-ups
 21m 38s
Performed as RX
Robert Greer 02/09/2018 RifTribe 9Feb19 10 Rounds
3-Clean and Jerks 115lb/85lb)
6-Deadlifts (115lb/85lb)
9-Wall-Balls
 15m 31s
Performed as RX
Robert Greer 02/08/2018 RifTribe 8Feb18 Part A: Strength
4x3-Push Press @ 70% 1RM
4x2-Push Press @ 80% 1RM
4x1-Push Press @ 88% 1RM
*add your heaviest load successfully lifted from each percentage (eg. 135, 150, 160 = 445)

Part B:
For Time:
50-Supermans
75-Sit-ups
 360 lbs
Performed as RX
Robert Greer 02/06/2018 RifTribe 6 Feb 2018 15! of
--KB Shoulder(strict) Press
--Air-Squats
Do 2 strict unbroken pull-ups after each round. Scale up to strict C2B.

*Rx KB: guys 20k/gals 12k
 15m 36s
Workout Scaled
Robert Greer 02/03/2018 RifTribe 3Feb2018 (Partner)
15 min
Partner 1 does:
8-Goblet Squats
8-pull-ups
Partner 2 does
Hand Stand Hold
At minutes 5 and 10 both partners must do 15 synchronized burpees.

*rotate each round.

*If partner's feet come off the wall during HS Hold, then other partner must stop and if the pull-up or goblet squat rep hadn't been locked out the that rep is no-rep.
 11 rounds 10 reps
Performed as RX
Robert Greer 02/01/2018 RifTribe 01Feb2018 5x3 of Tempo over head squats

*@ 70% 1RM

For Time:
50-OHS (Naked Barbell)
50-Pull-ups
50-OHS (Naked Barbell)
 10m 13s
Performed as RX
Robert Greer 01/30/2018 RifTribe 30Jan2018 5x3-Clean Pulls
5x3-Snatch Pulls
*Build to heavy weight

Tabata#1
--Right Arm KB Jerks
--Left Arm KB Jerks
Tabata#2
--Right Arm KB Snatches
--Left Arm KB Snatches

*Record total reps
*No break between Tabata 1 & 2
Guys: 53lb/45lb KB
Gals: 35lb/26lb KB
 114 reps
Workout Scaled
Robert Greer 01/29/2018 RifTribe Go Fast 21-18-15-12-9-6
--Bar over head (75lb/45lb)
--Pull-ups
20-DU's
 13m 27s
Performed as RX
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