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Athlete Date Sort Location Workout Name Description Results
Nicole Noack 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 105 lbs
Performed as RX
Nicole Noack 01/13/2018 Vintage CrossFit Partner Jack With a partner, alternate every full round.

Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box

QuickFit: Dumbbell Push Press; Box Step Ups
Beginner: 95/65; 44/26# KBS; 20/16"
Intermediate/Advanced: Rx
 12 rounds 23 reps
Workout Scaled
Nicole Noack 01/10/2018 Vintage CrossFit None Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 60 lbs
Performed as RX
Nicole Noack 01/10/2018 Vintage CrossFit None 5 Rounds
21 Dumbbell Snatch 50/35lbs
15/12 Calorie Row/Ski
9 Chest to Bar Pullups

Practice hand-to-hand dumbbell transitions prior to the WOD. The goal should be to stay unbroken on the snatches.

Beginner: 15 DB Snatch at 30/15#; 5 Banded Strict Chest to Bar Pullups or 9 Ring Rows
Intermediate: 40/25#; Chin over bar pullups
Advanced: Rx 		16m 04s
Workout Scaled
Nicole Noack 01/02/2018 Vintage CrossFit None Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off		 54 reps
Performed as RX
Nicole Noack 01/02/2018 Vintage CrossFit None 12 Rounds Alternating with a Partner
10 Thrusters 95/65lbs
30 Double Unders
*Switch after full rounds*


Scale the weight so all six rounds of thrusters can be completed unbroken. Rounds should be fast!

Beginner: 55/35
Intermediate: 75/50
Advanced: Rx
Competitor: 115/75		 10m 56s
Workout Scaled
Nicole Noack 12/29/2017 Vintage CrossFit None Deadlift
15-15-15		 125 lbs
Performed as RX
Nicole Noack 12/29/2017 Vintage CrossFit None AMRAP 3 Minutes x 3
Rest 2:00
7 Sumo Deadlift High Pull 135/95lbs
7 Lateral Burpees over the bar
7 Push Press

The Push Press should be Unbroken. Break up the SDLHP once necessary to maintain quick tempo. This should be a fast-paced sprint, every round, while maintaining proper positions. Don't game the first two intervals.

Beginner: 95/65
Intermediate: 115/80
Advanced: Rx

Score is total reps		 133 reps
Workout Scaled
Nicole Noack 12/28/2017 Vintage CrossFit None 5 Rounds:
80 Dumbbell Front Rack Walking Lunge 50/35lbs
6 D-Ball Cleans 100/70lbs

Beginner/Intermediate: Scale weight as appropriate		 13m 13s
Performed as RX
Nicole Noack 12/28/2017 Vintage CrossFit None Every :90 for 9 Minutes
2 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 65 lbs
Performed as RX
Nicole Noack 12/27/2017 Vintage CrossFit None Back Squat 5x5 at 90% of Last week's 5RM 165 lbs
Performed as RX
Nicole Noack 12/27/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 2 rounds 40 reps
Workout Scaled
Nicole Noack 12/22/2017 Vintage CrossFit Bike Annie 25-20-15-10-5 Calorie Bike (F 20-16-12-8-4)
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups		 14m 44s
Performed as RX
Nicole Noack 12/13/2017 Vintage CrossFit None For time
75/50 Heavy Jump Rope
Run 600m
20 V-Ups
200m D-Ball Carry in front of body, doesn't have to unbroken
20 V-Ups
Run 600m
75/50 Heavy Jump Rope
 13m 01s
Performed as RX
Nicole Noack 12/13/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 65# lbs
Performed as RX
Nicole Noack 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 165 lbs
Performed as RX
Nicole Noack 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 7m 03s
Performed as RX
Nicole Noack 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		65 reps
Performed as RX
Nicole Noack 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 3 rounds 50 reps
Workout Scaled
Nicole Noack 12/08/2017 Vintage CrossFit None Push Jerk 1RM 145 lbs
Performed as RX
Nicole Noack 12/08/2017 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round. 		7m 56s
Workout Scaled
Nicole Noack 12/07/2017 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 25 reps
Performed as RX
Nicole Noack 12/07/2017 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 6 rounds 0 reps
Workout Scaled
Nicole Noack 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 80 lbs
Performed as RX
Nicole Noack 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 80 lbs
Performed as RX
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