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Athlete Date Sort Location Workout Name Description Results
Nicole Noack 03/01/2018 Vintage CrossFit None AMRAP 15:00
25 Air Squats
2 Rope Climbs or 8 Strict Pull Ups
15 Shoulder to Overhead 75/55lbs

Focus on maintaining a steady pace for 15 minutes.

Beginner: 8 Strict Banded Pullups; 55/35
Intermediate: Rope Climbs to 12'
Advanced: Rx		 4 rounds 25 reps
Performed as RX
Nicole Noack 03/01/2018 Vintage CrossFit None EMOM 10 Minutes
1 Squat Snatch @ 80%		 80 lbs
Performed as RX
Nicole Noack 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		70 reps
Performed as RX
Nicole Noack 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 75 -> 80 lbs
Performed as RX
Nicole Noack 02/16/2018 Vintage CrossFit None AMRAP 20 Minutes
15 Front Squats 115/75lbs
15/10 Calorie Bike
15 Toes to Bar

Break the toes to bar and squats early to ensure you can continue moving consistently past the 10 minute mark!

Beginner: 75/45; 12/8 Cal; 7-10 Hanging Leg Raise to L-Sit/Knee Tuck
Intermediate: 95/60; 7-10 T2B
Advanced: Rx		 4 rounds 19 reps
Performed as RX
Nicole Noack 02/16/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean
Round 1 75%
Round 2 80%
Round 3 85%		 22 reps
Performed as RX
Nicole Noack 02/08/2018 Vintage CrossFit None For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx		 11m 28s
Workout Scaled
Nicole Noack 02/08/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime

Beat your time from last week!		 3m 20s
Performed as RX
Nicole Noack 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 2 rounds 28 reps
Performed as RX
Nicole Noack 02/06/2018 Vintage CrossFit None Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 14 reps
Performed as RX
Nicole Noack 02/05/2018 Vintage CrossFit None 4 Rounds
15 Clean and Jerk 135/95lbs
15 Bar Facing Burpees

Time cap 12:00

Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx
 10m 40s
Workout Scaled
Nicole Noack 02/05/2018 Vintage CrossFit None Every 5 Minutes for 15:00
Row 500/400m
8 Deadlifts 255/175

Refer to your deadlift 9's or 12's from previous cycle to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds.
15m 00s
Workout Scaled
Nicole Noack 02/05/2018 Vintage CrossFit None 4 rounds
15 V-Ups (scale to single leg V-ups)
Ski 15/10 Calories
2 Sled Push (45/empty) - there and back is 1
20 Alternating Jumping Lunges
 16m 20s
Performed as RX
Nicole Noack 01/30/2018 Vintage CrossFit None Back Squats

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 11 reps
Performed as RX
Nicole Noack 01/29/2018 Vintage CrossFit None For Time
10 Squat Snatch 135/95lbs
25 Handstand Push Ups
10 Squat Snatch
25 Handstand Push Ups
10 Squat Snatch

Use Open Standard

Time cap 10:00
Add :01 per rep not completed		 10m 08s
Workout Scaled
Nicole Noack 01/29/2018 Vintage CrossFit None EMOM for 15 Minutes
20 KB Swings 53/35lbs
20 Goblet Squats 53/35lbs
20 Push Ups


Alternate movements each minute

Beginner: 15 reps of each; 35/18; Box Push Ups
Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)
Advanced: Rx		 250 reps
Workout Scaled
Nicole Noack 01/23/2018 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 03s
Workout Scaled
Nicole Noack 01/23/2018 Vintage CrossFit None Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
16 reps
Performed as RX
Nicole Noack 01/22/2018 Vintage CrossFit None AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185		 5 rounds 0 reps
Performed as RX
Nicole Noack 01/22/2018 Vintage CrossFit None Every 2:00 until failure
15 Lateral Bar Burpees
10 Power Snatch 135/95lbs
(20 Minute Cap)

Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.

Beginner: 10 Bar Burpees; 7 Power Snatches 95/55
Intermediate: 12 Bar Burpees; 8 Power Snatches 115/75
Advanced: Rx		 3 rounds 18 reps
Workout Scaled
Nicole Noack 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 27 reps
Performed as RX
Nicole Noack 01/18/2018 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		 3 rounds 47 reps
Performed as RX
Nicole Noack 01/16/2018 Vintage CrossFit None Back Squat 5RM 190 lbs
Performed as RX
Nicole Noack 01/16/2018 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 9m 52s
Performed as RX
Nicole Noack 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 3 rounds 100 reps
Workout Scaled
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