Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Location Workout Name DescriptionSort Results
Nicole Noack 12/07/2017 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 25 reps
Performed as RX
Nicole Noack 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 27 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 12/22/2017 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 12/12/2017 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 11/30/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 8m 38s
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 12/05/2017 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 31s
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 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 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 01/10/2018 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 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 15m 48s
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 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 165 lbs
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 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 01/15/2018 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
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 12/07/2017 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 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 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 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 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 11/30/2017 Vintage CrossFit None AMRAP 5 Minutes X 3
Ski 500/400m
30 High Plank Knee to Opposite Elbow
10 Push Ups (Advanced 20)
Max Reps Wall Balls in remaining time

Rest 1:00		 34 reps
Workout Scaled
123Next