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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 12/08/2014 Vintage CrossFit None 800m run
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees		 10m 06s
Performed as RX
Mathew Kapela 12/08/2014 Vintage CrossFit Squat Cycle Day 5 Back Squat 6-6-6-6 @ 70% plus 5-15# from Day 1
Front Squat 5-5 @ 80% of Front Squat 1RM		 185-185-205-215 (BS) lbs
165-185 (FS) lbs
Performed as RX
Mathew Kapela 12/05/2014 Vintage CrossFit None 40 Deadlifts 185/115 (Adv 225/155)
30 Bar Facing Burpees
20 Squat Cleans 95/65 (Adv 135/95)
10 Bar MU (20 C2B/30 Pullups)		 13m 43s
Performed as RX
Mathew Kapela 12/03/2014 Vintage CrossFit None Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1		 95-115-115 lbs
115-135-155 lbs
155-175-185-195(f) lbs
Performed as RX
Mathew Kapela 12/03/2014 Vintage CrossFit None 15 min AMRAP
5 Burpees
1 Rope Climb
30 Double Unders		 8 rounds 14 reps
Workout Scaled
Mathew Kapela 11/18/2014 Vintage CrossFit None AMRAP 6
4 Deadlifts 225/155 (Adv 275/185)
7 Bar Facing Burpees
10 Wall Balls (Adv 30/20)		 4 rounds 6 reps
Performed as RX
Mathew Kapela 11/11/2014 Vintage CrossFit Jeremy Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell		 1 rounds 12 reps
Workout Scaled
Mathew Kapela 11/11/2014 Vintage CrossFit Ben Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups		 1 rounds 19 reps
Workout Scaled
Mathew Kapela 11/11/2014 Vintage CrossFit Beau Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 1 rounds 32 reps
Performed as RX
Mathew Kapela 11/08/2014 Vintage CrossFit None 5 rounds:
Deadlift 185# 9 reps
Power snatch 75# 6 reps
OH squat 75# 3 reps		 11m 05s
Performed as RX
Mathew Kapela 11/03/2014 Vintage CrossFit None 5min AMRAP
5 Squat Clean Thrusters 165/110
5 Bar Facing Burpees		 2 rounds 5 reps
Workout Scaled
Mathew Kapela 10/30/2014 Vintage CrossFit None 5 Work Sets (7 sets advanced)
1 Power Clean + 1 Hang Squat Clean
work sets should be 70% or higher of 1RM		 75-95-135-155-175-185 lbs
Performed as RX
Mathew Kapela 10/30/2014 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 15m 23s
Performed as RX
Mathew Kapela 10/27/2014 Vintage CrossFit None 21-15-9 reps for time of:
Power Clean 155/105
Bar Facing Burpees		 9m 40s
Performed as RX
Mathew Kapela 10/13/2014 Vintage CrossFit None Clean and Jerk 1RM 185 lbs
Performed as RX
Mathew Kapela 10/13/2014 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 3 rounds 0 reps
Performed as RX
Mathew Kapela 09/29/2014 Vintage CrossFit None 12 minutes to build to heavy set of:
1 Hang Squat Clean from below the knee + 1 Push Jerk + 1 Split Jerk		 95-115-135-155-175-185(f) lbs
Performed as RX
Mathew Kapela 09/29/2014 Vintage CrossFit None 5 Rounds
5 One-arm KB Clean and Jerk, each arm (advanced use two kettlebells)
20 Alternating Jumping Lunges 		7m 26s
Performed as RX
Mathew Kapela 09/22/2014 Vintage CrossFit None 30 Med Ball Squat Cleans
30 10m shuttle runs
30 Ring Pushups
30 Calorie Row
30 Burpees to 6" target		 8m 12s
Performed as RX
Mathew Kapela 09/18/2014 Vintage CrossFit None 3 Rounds
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb		 9m 07s
Workout Scaled
Mathew Kapela 09/15/2014 Vintage CrossFit None 10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m		 2 rounds 43 reps
Performed as RX
Mathew Kapela 09/03/2014 Vintage CrossFit Death by 10m Every minute on the minute, increase by one 10m run every minute until unable to complete the runs within the minute (start on the round of 5) 16 rounds 16 reps
Performed as RX
Mathew Kapela 09/02/2014 Vintage CrossFit None Snatch 1RM 135 lbs
Performed as RX
Mathew Kapela 08/26/2014 Vintage CrossFit None 7 sets with 60-90 sec rest
1 Hang Squat Snatch + 1 Squat Snatch (OK to drop barbell but ideally touch and go)
Work in the 70-90% of 1RM range		 75-75-75-95-95-95-95 lbs
Performed as RX
Mathew Kapela 08/26/2014 Vintage CrossFit None 4 rounds
2 Rope Climbs
20 Box Jumps (24/20)
4 Hang Squat Snatch (75% of Snatch complex weight)		 10m 38s
Performed as RX
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