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Athlete Date Sort Location Workout Name Description Results
Robert Greer 11/17/2016 RifTribe 11172016 21-Push press #95/65
200 m run
18-Push press #95/65
400 m run
15-Push press #95/65
600 m run
12-push press #95/65
800 m run
 13m 33s
Performed as RX
Robert Greer 11/15/2016 RifTribe 11152016 Part A: Snatch Ladder (10 min cap)
10-snatches @ 70%
10-snatches @ 80%
10-snatches @ 90%

**rest 1 min**

15-12-9
-med ball sit-ups #20/14
-KB (front rack)20 box step ups*
-L chin-ups
 20m 38s
Performed as RX
Robert Greer 11/14/2016 RifTribe 11142016 4 Rounds for time:

6-Deficit HSPU 4-6
6-right arm KB overhead lunges 35lb/25lb
6-left arm KB overhead lunges 35lb/25lb
6-C2B
Cash out: 100 air squats
 20m 36s
Performed as RX
Robert Greer 11/10/2016 RifTribe 11102016 Jerk
2-2-2-2 @ 70%
1-1-1-1 @ build to heaviest

5 rounds of :
3-HSPU (strict)
6-Box jumps
1 min plank
 170 lbs
Performed as RX
Robert Greer 11/04/2016 RifTribe 11042016-Black Complete as many rounds as possible in 20 min


Black:
25-Thrusters #45
25-Burpees
25-SDHP #45


**(CF: 161003 {25min})		 4 rounds 0 reps
Performed as RX
Robert Greer 11/03/2016 RifTribe 11032016 Clean and Jerk
2-2-2 @ 70%
1-1-1-1 @ build to heaviest

5 rounds of :
3-Push-press @95lb/75
6-Burpees
9-Box Jumps
 5m 09s
Performed as RX
Robert Greer 11/02/2016 RifTribe 11022016 Snatch
5 rounds of the following complex
1-squat snatch (pos 3)
1-hang squat snatch (pos 2)
1-high hang squat snatch (pos 1)
3-OHS
*build weight, but must use same weight for each snatch in complex round. Weight can only be added to begin new round.
 105 lb lbs
Performed as RX
Robert Greer 11/01/2016 RifTribe 11012016 10! Of:
--Strict pull-up (no mix grip)
--HSPU
--Russian Twists @ 45lb/25lb
 17m 03s
Workout Scaled
Robert Greer 10/28/2016 RifTribe 10282016 3-3-3-3-3
complex of 1 strict/shoulder press + 1 push-press + 1 jerk

2 rep ladder (10 min)
-strict HSPU
-pull-ups
-kb snatch 45lb		 64 reps
Performed as RX
Robert Greer 10/27/2016 RifTribe 10272016 Complete (4 min cap)
30 OHS @75lb

Rest 1 min
8 rounds of:

8-push-ups
8-Hang Power Cleans @ 105lb/85
8-KB Front Rack Lunges #16k/12k

*If unable to finish 30 OHS in 4 min then add 10 sec for each rep not completed to final time.
*1 min Rest is mandatory, record total time to finish.
 13m 39s
Performed as RX
Robert Greer 10/25/2016 RifTribe 10252016 A: Front Squat 16 min
4-4-4- @82% of 1RM
3-3-2- @90% of 1RM
1-1-1- @94% of 1 RM
**record final load in comment section


B: 10! Of :
-Air Squats
-Push-ups
 6m 27s
Performed as RX
Robert Greer 10/24/2016 RifTribe 10242016 10 min AMRAP of:
20-sit-ups
10-Back Squats 75% from above
5-C2B

*back squats in Amrap from the ground
 5 rounds 11 reps
Performed as RX
Robert Greer 10/22/2016 RifTribe 10222106 (22 min Cap)



21-15-9
--KB Swings (53lb)
--Sit-ups

15-12-6
--C2B Pull-ups
--Burpees
 11m 24s
Performed as RX
Robert Greer 10/21/2016 RifTribe 10212016 Free 45 Theme#2

45-Ring Dips
45-Hang Squat cleans @ 135

Rest 2 min

50-Wall Ball Shots #20/#14
100-DUs
50-Burpees

*partition part a as needed to complete as quickly as possible, but not part b.
 25m 41s
Performed as RX
Robert Greer 10/20/2016 RifTribe 10202016 (Nathans 18th)

Buy in: 98-DUs

10-Snatches @105lbs
19-Wall Balls #20/14
17-Strict Pull-ups
10-Hang Cleans @ 145lbs
19-Wall Balls #20/14
18-Strict Pull-ups

Cash out: 10-Muscle-ups (ring or bar)
(scale options for cash out:
20 ring dips + 20 Ring Rows
20 C2B or 30 pull-ups)
 16m 44s
Workout Scaled
Robert Greer 10/18/2016 RifTribe 10182016 50-Squat Cleans: 150lbs or 82% 1RM
*each partner alternates reps (25 each)
rest 2 min

10 min AMRAP of
15-KB swings 53lb/35lb
25-Air Squats
15-Push-ups

*each partner alternates cleans and rounds in AMRAP
*record time for squat cleans in comments then rounds + reps completed.
 6 rounds 40 reps
Performed as RX
Robert Greer 10/17/2016 RifTribe 10172017 With 14lb weight vest
43-Pull-ups
43-Goblest Squats 53lb
*remove weight vest

3 rounds of:
10-OHS 100lb
16-Hand release push-ups
73-DU's		 23m 15s
Performed as RX
Robert Greer 10/13/2016 RifTribe 10132016-Black A: 2 Tabata rounds:
#1 KB SDHP (28k), plank
#2 Box jumps 30", Hand stand holds

At 10 min mark start part B.

(8 min cap)
3 rounds of the following:
--Burpees
--Wall Ball 20/14
color for reps
-black: 20
-orange: 15
-Grey: 10
*record time for part A and B
(8:05, 4:45)

Extra: 21 to 3 (reduce 3 reps each round) of:
sit-ups
jump squats
 7m 19s
Performed as RX
Robert Greer 10/10/2016 RifTribe 10102016 Monday 22 min cap
A: 12 min EMOM of :
5-1 arm KB thrusters
5-1arm KB push press each minute.
*switch arms each minute (6 sets per arm)

B. For Time (10 min cap)
75 Sit-ups
75 KB Swings #45/35
*partition any way.
Record weight for A: and time for B
*at minute 12 begin part B
 18m 38s
Performed as RX
Robert Greer 10/07/2016 RifTribe 10072016 Buy in: 50-Wall Ball shots #20/14
5-Barbell rows (#95/#65)
10-Clean and Jerks (#95/#65)
15-KB Front Rack lunges (#20/12)
400 m run
10- Barbell rows (#95/#65)
15- Clean and Jerks (#95/#65)
20- KB Over head lunges (#20/12)
200 m run
15- Barbell rows (#95/#65)
20- Clean and Jerks (#95/#65)
25- KB Over head lunges (#20/12)
100 m run
 22m 06s
Performed as RX
Robert Greer 10/06/2016 RifTribe 10052016.a 12 min EMOM (6 rounds)
Do the following

Min 1: 3-Hang Snatch (pos 2)
Min 2: 5-Tempo Push-ups
* weight is 64%-70% Body weight scale as needed.
*3 second descend on push-ups
48 reps		 48 reps
Performed as RX
Robert Greer 10/06/2016 RifTribe 10062016.b 10 min to complete
75-Sit-ups
50-KB Cleans (1/2 r/l arm)
25-OHS @ 95lb/65lb
 10m 00s
Performed as RX
Robert Greer 10/04/2016 RifTribe 10042016 EMOM 22 min
Min 1: 2 body weight power cleans
Min 2: 8 ring dips
 165 lbs
Performed as RX
Robert Greer 10/01/2016 RifTribe 01102016 Adoniram Partner WOD

Unbroken sets of 10
200-KB Swings #20/#16
Unbroken sets of 10
150-Thrusters #65/#45
Unbroken sets of 5
100-Pull-ups
Unbroken sets of 3
60-HSPU

*Partners will alternate each unbroken set
*Scale is to break reps up into smaller than prescribed.
 31m 47s
Performed as RX
Robert Greer 09/30/2016 RifTribe 09302016 For Time:
100 DUs
25-Toes to Bar
25-Deadlifts @225
50-Box jump overs 24

Scale:
250-single unders
50-Elbows to knees or knees to chest
25-Deadlift (appropriate weight)
50-Box jumps
 13m 07s
Performed as RX
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