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Athlete Date Sort Location Workout Name Description Results
Robert Greer 01/05/2017 RifTribe 01052017 10 rounds for time of:
3 weighted pull-ups, 1RM
3 strict pull-ups
4 kipping pull-ups
For weighted pull-ups, place a med-ball or dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Record time and number of sets completed
 25m 00s
Workout Scaled
Robert Greer 01/03/2017 RifTribe 01032017 3 Rounds of
7 min Amrap of:
5-HSPU
10-V-ups
15-Plate lunge
--Rest 2 min--
 8 rounds 31 reps
Workout Scaled
Robert Greer 12/26/2016 RifTribe 12262016 Complete the following for time:
5! Of snatch
7-@ 70%
5-@ 75%
3-@ 80%
2-@ 85%
2-@ 90%

12-9-6
--HSPU
--OHS @ 75lb
 14m 07s
Workout Scaled
Robert Greer 12/24/2016 RifTribe 12242016 100m run
2 deadlifts (2015:185/97)(2016:205/115)
3 burpees
4 box jumps
5 pushups
6 pullups
7 sit ups
8 gobblet squats (2015: 45/25) (2016: #53/35)
9 KB swings (2015: #45/25) (2016: #61/35)
10 Wall balls
11 DU's
12 HSPU		 24m 50s
Performed as RX
Robert Greer 12/22/2016 RifTribe 12222016 1-1-1-1-1 Strict Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk
*Post loads
 120 lbs
Performed as RX
Robert Greer 12/20/2016 RifTribe 12202016 21-Front Squats @ 95lbs (%47 1RM)
21-Ring Dips
18-Front Squats @ 105lbs (@ %52)
18-Ring Dips
15-Front Squats @ 115lbs (@ %57)
15-Ring Dips
9-Front Squats @ 125lbs (@ %61)
9-Ring Dips
6-Front Squats @ 135lbs (@ %66)
6-Ring Dips
 15m 33s
Performed as RX
Robert Greer 12/17/2016 RifTribe 12172016-Orange 5 x 3 minute rounds X reps

Each round, 3 min to complete

-med ball push-ups
-med ball thrusters
-Box Step-ups #75lbs (20 box)

* pick a rep scheme below
Black: 18
Blue: 16
Orange: 14
Grey: 12 or less		 264 reps
Performed as RX
Robert Greer 12/16/2016 RifTribe 121616 4 Rounds of:
8-Hang Power Cleans @ 135/95
40-Sit-ups
15-Deadlifts @ 135/95
40-DUs (2:1 singles)
**Cleans from the ground
 16m 50s
Performed as RX
Robert Greer 12/15/2016 RifTribe 121516 4 Rounds for time
20-med ball cleans #20/14
10-Bar overhead 105lb
10-Bar bell push-ups (unbroken)
10-K2E
10-Box Jumps (24"/20")
 17m 04s
Performed as RX
Robert Greer 12/13/2016 RifTribe 12132016 3 Rounds for time
Buy in: 800 m run
30-Wall Balls
20-Push-ups
10-Push Jerks @ 135
 22m 10s
Performed as RX
Robert Greer 12/12/2016 RifTribe 12122016 Front & Back Squats (20 min)

Front Squat: 4 x 3 @ 85% 1RM
Back Squat: 10reps at same weight

Front Squat: 3 x 2 @ 90% 1RM
Back Squat: 8reps at same weight

Front Squat: 2 x 1 @ 95% 1RM
Back Squat: 6reps at same weight
 195 . lbs
Performed as RX
Robert Greer 12/10/2016 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 25s
Performed as RX
Robert Greer 12/09/2016 RifTribe 12082016-Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 27m 25s
Workout Scaled
Robert Greer 12/08/2016 RifTribe 090616 Compare to 090616
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
From 12:00-15:00, perform 3 rounds of:
7-pull-ups
14-push-ups
21-squats
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

 298 reps
Performed as RX
Robert Greer 12/06/2016 RifTribe 12062016 Every 30 sec complete 1 Squat Clean
(18 min)
Min 0-8 @ 84% 1RM (16 Reps)
Min 8-14 @ 88% 1RM (12 Reps)
Min 14-18 @ 92% 1RM (8 Reps)
 30 reps
Workout Scaled
Robert Greer 12/03/2016 RifTribe 12032016 11-26-12
-Burpees
-Strict Pull-ups
-Box Jumps

11-28-13
-Wall Balls #14/10
-Med Ball Sit-ups #14/10
-Pull-ups

 24m 59s
Performed as RX
Robert Greer 12/01/2016 RifTribe 12012016--Blue#155 10 Min to find 1RM of
Hang Clean (pos 2)

B: 10 min AMRAP of:
1-OTBar Burpee
1-Hang Clean
2-OTBar Burpee
2-Hang Cleans
3-Hang Cleans
3-OTBar Burpee
continue adding a rep to each

*Choose Weight
Black: 185; Blue 155; Orange 135;
White: 115; Grey: 95 or less
 65 reps
Performed as RX
Robert Greer 12/01/2016 Murph-Team Team Murph
To completed by 3 team members

1 mile run (all team members run the mile)

All three team members work on this and complete these reps together (one working at a time)
200 pull-ups
300 push-ups
500 squats

1 mile run (all team members run the mile)

--Standards--
*pull-ups (chin above bar and full extension at bottom)
*push-ups (chest to deck and arms fully locked out at top)
*squats (hips below parallel and fully open at top-stand all the way up)
 40m 51s
Performed as RX
Robert Greer 11/29/2016 RifTribe 11292016 IN teams of 3 complete the following for time
170- Pull-ups
255-Push-ups
425-Air squats
 22m 44s
Performed as RX
Robert Greer 11/26/2016 RifTribe 11262016 For time (25 min cap)
3 rounds of the following:
3-Clean and Jerks @88% 1RM
9-Deadlifts @ above weight
15-KB swings 28k/20k
Cash-out: 1 mile run
**Four loops around 400 m route.		 15m 58s
Performed as RX
Robert Greer 11/24/2016 RifTribe 11242016 A: 15 min EMOM
5 rounds of the following:
1st min: 12 Barbell Front Rack Lunges
#95/65
2nd min: 8 HSPU
3rd min: 40 sec Plank

Rest 1 Min

With a partner complete
200-Wall Balls for time (10 min cap)

*Record Rx for above and time to complete wall balls #20/14		 8m 45s
Performed as RX
Robert Greer 11/22/2016 RifTribe 11222016 14 minute partner AMRAP WOD

30-DUs
10-Power Snatch @75lb

*alternate rounds with partner and record total rounds+reps as team.
 634 reps
Performed as RX
Robert Greer 11/21/2016 RifTribe 11212016 Squat Clean Complex
12 min to build to heavy weight
2 reps of:
Hang clean + full clean + jerk
*record heaviest weight
 145 lbs
Performed as RX
Robert Greer 11/19/2016 RifTribe 11192016 For time:
4-min of plank
4-min of Hand stand hold
2 min rest
20- Pull-ups
30- Hand release push-ups
60-KB swings 53lb
120-Air Squats

*partition planks and Hand stand holds any way you want
 30m 40s
Performed as RX
Robert Greer 11/18/2016 RifTribe 11182016 EMOM 18 min
1st Min: 8-fat bar deadlifts @ 140lb
2nd Min: 10-push-ups (Deficit)
3rd Min: 14-Goblet Squats 53lb/35lb
 192 reps
Performed as RX
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