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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
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 04/30/2015 RifTribe April 30 25-Supermans
20-Wall-Balls
15-Bar Ring Rows (75lbs)
200 m run
 18m 09s
Performed as RX
Robert Greer 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 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 05/04/2015 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 05/05/2015 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 05/06/2015 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 05/08/2015 RifTribe Part A None 155 lbs
Performed as RX
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 05/09/2015 RifTribe Saturday Fun 10.9.8.7.6.5.4.3.2.1 of:
Pull-ups
Jump Lunges
KB Swings (16k)
**5 push-ups and 5 Air squats between each round.
 11m 36s
Performed as RX
Robert Greer 05/11/2015 RifTribe Part A: Part A: 3-3-3-3-3-3
Front Squats build to heavy weight
(not max). 3 Sec tempo lower.
 147 lbs
Performed as RX
Robert Greer 05/11/2015 RifTribe Part B: 5-Power Cleans (117lb)
5-Box Jumps
5-Ring Dips
 6 rounds 5 reps
Performed as RX
Robert Greer 05/12/2015 RifTribe Partner 6 min AMRAP of:
--Wall-Balls (20/10)
Rest 1 min
6 min AMRAP of:
--Push Press (75lbs)
rest 1 min
4 min AMRAP of DUs

*Cash out with partner Hand Stand Hold for 90 sec
**one partner on wall and can only come down once other partner gets on wall.
*both partners divide reps evenly		 400 reps
Performed as RX
Robert Greer 05/15/2015 RifTribe Friday Grind 3 Rounds of:
40- Sit-ups
30-Goblet Squats (16kg)
20- One Arm Snatch (15-20kg/10-15kg)

**Cash out with 25 pull-ups
 14m 36s
Performed as RX
Robert Greer 05/16/2015 RifTribe Saturday Group (Part A) Part A:
5-Box Push-ups
11-Over Head Lunges (45lb/25lb)
15-Burpees
---30 sec rest
 12m 19s
Performed as RX
Robert Greer 05/16/2015 RifTribe Saturday Group (Part B Tabata)
Russian Twists (16k/8k)
Sit-ups
Plank-jacks
Flutter kicks
 164 reps
Performed as RX
Robert Greer 05/18/2015 RifTribe PartA Every 90 sec perform the following sequence to a heavy weight:
1 Snatch + 1 Low Hang Snatch + 1 OHS
 107/ successfully completed 5/6 lbs
Performed as RX
Robert Greer 05/18/2015 RifTribe Part B 10 min AMRAP
5 OHS (87lbs)
10 Box Jumps
15 KB Swings
 4 rounds 12 reps
Performed as RX
Robert Greer 05/19/2015 RifTribe Terrible Tuesday 21-15-9-15-21
Hang Cleans (107lbs)
Pistols
Knees to Chest
*Attempt 2 Strict HSPU between each round (10 total)
 20m 06s
Workout Scaled
Robert Greer 05/21/2015 RifTribe Thursday WOD 20 min AMRAP of :
Buy-in: 200 m run
2 Deadlifts
2 Burpees
2 Box Jumps (24/20)
4 Deadlifts
4 Burpees
4 Box Jumps (24/20)
*Add 2 reps to each movement per round.
*Perform 200 m run every 4 min.
 7 rounds 24 reps
Performed as RX
Robert Greer 05/23/2015 RifTribe Chelsea (Scaled) Chelsea (Scaled reps)
EMOM for 30 min (choose color)
Blue
5 pull-ups
5 push-ups
12 Squats
Orange
4 pull-ups
4 push-ups
10 Squats
Grey
3 pull-ups (3:1 Ring Rows)
3 push-ups
8 Squats
 30 rounds 0 reps
Workout Scaled
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