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Athlete Date Location Workout NameSort Description Results
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 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 01/19/2017 RifTribe 01052017 4 Rounds for time:

30-Straight leg sit-ups
30-HR Push-ups
30-Plank Jacks
30-Med Ball Front Squats		 21m 15s
Performed as RX
Robert Greer 05/01/2018 RifTribe 01052018 2-2-2-2-2-2
Front Squats (Tempo)

2 Tabata Rounds of:
--Jump Squats
--Strict Press (75lbs)
 185 lbs
Performed as RX
Robert Greer 01/06/2017 RifTribe 01062017 Modified CF-161220
For time:
105-lb. thrusters, 10 reps
50 double-unders
105-lb. thrusters, 8 reps
40 double-unders
115-lb. thrusters, 6 reps
30 double-unders
115-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Record time to complete.
 9m 32s
Performed as RX
Robert Greer 01/20/2017 RifTribe 01062017 3 rounds of
15-KB squat cleans (2 KB) 45lb
50-DUs
15-Deadlifts @ 78% of 1RM
 18m 26s
Performed as RX
Robert Greer 01/07/2017 RifTribe 01072017 (Compare to Jan 4, 2015)
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
16- KB Clean and Jerks (20k/12k)
16-Deadlifts @155
--max rep unbroken push-ups
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
17-KB Clean and Jerks (20k/12k)
17-Deadlifts @ 155
--max rep unbroken push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 16m 14s
Performed as RX
Robert Greer 01/09/2017 RifTribe 01092017 Back Squat (12 min cap)
1-1-1-1-1-1

Rest 1 min then begin the following for time:

12 min to complete 4 Rounds of:

6-Back Squats @ 55% of above 1RM
8-KB Snatch (20k/12k)
12-KB push press (20k/12k)

*Record weight from above and record time to finish (220lb/20:21rx)

 250 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 01/10/2017 RifTribe 01102017 3 Rounds for time (cf wod has 400 m run in place of sit-ups)

30-sit-ups
15-pull-ups
50-Air squats
15-pull-ups
 16m 51s
Performed as RX
Robert Greer 01/12/2017 RifTribe 01122017 Every 90 sec perform (12 min):
1-power snatch + 2-OHS
*increase weight

At minute 12 begin the following:

15-12-9-6
-KB-Swings (45lb or more)
-Strict HSPU
 120 lbs
Performed as RX
Robert Greer 01/14/2017 RifTribe 01142017 10 rounds of:

30 sec of burpees
Rest 30 sec
30 sec of 45-lb KB Thrusters
Rest 30 sec

*Odd rounds (1,3,5,7,9) right arm
and left arm for even rounds
*Record total reps
 205 reps
Performed as RX
Robert Greer 01/16/2017 RifTribe 01162017 50 Squat Cleans @ 75-78% 1RM
800 m run
 16m 18s
Performed as RX
Robert Greer 01/21/2017 RifTribe 01212017 Partner AMRAP (15 min)

30-DUs (75 singles)
10-Clean and Jerks 95lb
(kids scale to KB clean and jerk, light weight)

*Each partner alternates each round. Once partner one finishes the clean and jerks then the 2nd partner can begin DUs. Record total reps.
 631 reps
Performed as RX
Robert Greer 01/23/2017 RifTribe 01232017 21-15-9
--strict press @ 70% 1RM
--push-ups
15-12-9
--push-press @ 72% 1RM
--HR push-ups
12-9-6
--Push-Jerk @ 74% 1RM
--Burpees
*load your own bar
 22m 00s
Performed as RX
Robert Greer 01/24/2017 RifTribe 01242017 For Time (22 min cap)

Buy-in: 100-DUs (225 singles)

4 Rounds of:
25-OHS @ #75
35-Sit-ups
45-Air Squats (holding 10lb plate)
 22m 00s
Performed as RX
Robert Greer 01/26/2017 RifTribe 01262017 EMOM 24 Min (8 rounds)

Min 1: 18-20-KB rev. lunges (20k/12k)
Min 2: 15-18-Med-Ball Sit-ups
Min 3: 6-8-FatBar Thrusters (90lb/50lb)
 8 rounds 0 reps
Performed as RX
Robert Greer 01/27/2017 RifTribe 01272017 (Team Event #2)
2 min max rep of the following (6 min total)
--Pull-up
--Burpees
--Box Jumps

Rest 2 min

2 min max rep of each movement:
--Front Squat @ 65% body weight
--Bar over head @ 65% body weight
--Hang Cleans @ 65% body weight
*Compare to Dec 26, 2015
 491 reps
Performed as RX
Robert Greer 01/28/2017 RifTribe 01282017 (Dirty 30)

30-Box Jumps 30/24
30-jumping pull-ups
30-KB swings (16k/12k)
30-Lunges
30-K2E
30-Push-press #45/35
30-Good Mornings #45/35*
30-Wall-Balls #20/14
30-Burpees
30-DUs
 14m 09s
Performed as RX
Robert Greer 01/30/2017 RifTribe 01302017 Front Squat: 8 rounds (12 min) every 90 s:
1- squat clean + 2- tempo front squats
(work up to 1+1 rm)
* 4 sec descend
*Take it from the ground and 3 reps must be unbroken for complete round.
*Build to heavy weight

>>Rest 1 Min<<

@ 13 min begin the following
7 min AMRAP:
5-front squats #95/#65
10-Over Bar Burpees
160 lbs
Performed as RX
Robert Greer 06/16/2017 RifTribe 0162017 5 Tabata Rounds
20 sec of Front Squats (1/2 body weight)
40 sec rest
20 sec Leg raises on pull up bar
40 sec rest
20 sec Burpees
40 sec rest
161 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 02/02/2017 RifTribe 02022017 Every 4 min for 5 rounds do:
--40 DUs (singles 2:1)
--25 Sit-ups
--10 Push-ups
-- 8 Hang Cleans @ 115lb
*If you dont finish the work in a round, start the next round where you left off and record total reps.
 455 reps
Workout Scaled
Robert Greer 02/20/2017 RifTribe 02202017 --Every 30 sec for 4 minutes
1 Hang Power Snatch (pos 1)
@ 70% 1RM


--Every 30 sec for 4 minutes
1 Hang Power Snatch (pos 2)
@ 76% 1RM


--Every 30 sec for 4 minutes
1 Power Snatch (pos 3)
@ 84% 1RM


@ 15 min start (5 min cap)
21-15-9
Wall-Balls
Med Ball Push-ups
 5m 15s
Performed as RX
Robert Greer 02/21/2017 RifTribe 02212017 15 min AMRAP
9-Deadlifts @ 155lbs
12-Push-ups
15-Jump Squats
 366 reps
Performed as RX
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