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Robert Greer 05/08/2015 RifTribe Part B 10 min AMRAP

6-Back Squats (135lbs)
12- Box Jumps (24)
18- KB Push Press (16k)
6- Turkish Get ups
 2 rounds 11 reps
Performed as RX
Robert Greer 05/06/2015 RifTribe Cindy Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 16 rounds 6 reps
Performed as RX
Robert Greer 05/05/2015 RifTribe Part A: 21-15-9
Push-ups
Push Press (85lbs)
Pistols
*cash out w/ 30 sec chin over bar hold.


 9m 11s
Workout Scaled
Robert Greer 05/05/2015 RifTribe Part B: Accessory Work "Accessory Work"
2 Tabata Rounds: (8min)
Plank jacks, ring L-hold, butterfly sit-ups, Triple chop crunches		 100 reps
Performed as RX
Robert Greer 05/04/2015 RifTribe May 4 EMOM Part A: Part A: 9 Min EMOM of:
Min 1: 4 high hang cleans (107lbs)
Min 2: 3 Strick HSPU (with 2 ab-mats) or descends for scale.
Min 3: 18 Med-Ball Sit-ups (20lbs)

*Must reset in high hang.
Rest 90 sec

 75 reps
Performed as RX
Robert Greer 05/04/2015 RifTribe Part B Part B: 9 min AMRAP of:
1 deadlift
3 pull-ups
2 deadlifts
3 pull-ups
*Add 1 deadlift each round, pull-ups remain at 3
Black: 225. Blue 205, Orange 185, White 155, Grey 135<
 9 rounds 1 reps
Performed as RX
Robert Greer 05/02/2015 RifTribe None 3 Rounds for time
30-KB Thrusters (16kg L/R arm)
15-Knees to Elbow
3-HSPU (Scale 10 sec holds/3:1 on box)
200 m run
25-Weighted Sit-ups (25lbs) (weight on chest)
15-Push-ups
3-HSPU (Scale 10 sec holds/3:1 on box)
200 m run

**20 Strict pull-ups and 30 Burpees to be done as buy-in or cash-out (your choice)
 31m 06s
Performed as RX
Robert Greer 05/01/2015 RifTribe May 1, part A. Trio lift 1dead lift+1 power clean+1 jerk.
2-2-3-3-2-2-1

*build to heaviest 		135 lbs
Performed as RX
Robert Greer 05/01/2015 RifTribe May 1 part B. 15-12-9-6
Ring Dips
OHS (75lbs)
Box Jumps
200 m run
 19m 50s
Performed as RX
Robert Greer 04/30/2015 RifTribe April 30 25-Supermans
20-Wall-Balls
15-Bar Ring Rows (75lbs)
200 m run
 18m 09s
Performed as RX
Robert Greer 04/28/2015 RifTribe 4-28-15 Part A: 12 Min Emom (4rds)
Min 1 = 30 DUs (2:1 singles)
Min 2 = 3 x 10 sec handstand holds
Min 3 = 4 weighted strict pull-ups (15lbs)

Part B: Tabata de Kettle Bell (x2)
Kb swings, goblet squats, Russian twists, SDHP (16kg)		 231 reps
Performed as RX
Robert Greer 04/21/2015 StoneHill Crossfit Alex 15 min to find 3 rep max back squat
3-3-3-3-3-3

1000 meter row
50 Burpees for time		 210 lbs
7:44rx lbs
Performed as RX
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