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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 07/07/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 10s
Performed as RX
Mathew Kapela 07/07/2014 Vintage CrossFit None 1 minute Airdyne for total calories 37 reps
Performed as RX
Mathew Kapela 07/02/2014 Vintage CrossFit None Back Squat 3-3-3-3-3-3 at 85% + 10-20# over weight used on 6/10 210-220-220-220-220-220 lbs
Performed as RX
Mathew Kapela 07/02/2014 Vintage CrossFit None AMRAP 7
2-4-6-8-10-etc
Clean and Jerks 155/105
6" Target Burpees		 40 reps
Performed as RX
Mathew Kapela 06/30/2014 Vintage CrossFit None Back Squat 4-4-4-4-4 at 80% + 10-20# over weight used on 6/6 215 lbs
Performed as RX
Mathew Kapela 06/30/2014 Vintage CrossFit None Run 800m with 50/30 sandbag
Row 500m
15 Bar Muscle Ups (scale to 25 Chest to bar or 30 Pullups/assisted pullups)		 9m 57s
Performed as RX
Mathew Kapela 06/24/2014 Vintage CrossFit None Back Squat 6-6-6-6 at 70% + 10-20# over weight used on 6/2 195-195-195-195-195(4) lbs
Performed as RX
Mathew Kapela 06/24/2014 Vintage CrossFit Running Run 200m
5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pullups
Run 400m
5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pullups
Run 200m		 11m 10s
Performed as RX
Mathew Kapela 06/20/2014 Vintage CrossFit None Back Squat 3-3-3-3-3-3-3 at 85% + 5-15# over weight used on 6/10 215-215-215-220-220-225-225 lbs
Performed as RX
Mathew Kapela 06/18/2014 Vintage CrossFit None Back Squat 4-4-4-4-4-4 at 80% + 5-15# over weight used on 6/6 210-210-210-210-215-215 lbs
Performed as RX
Mathew Kapela 06/17/2014 Vintage CrossFit None EMOM 10
Even: 3 Power Snatch (advanced touch and go)
Odd: 6-12 Toes to bar (pick a number you can maintain)		 95-95-95-105-105 lbs
Performed as RX
Mathew Kapela 06/17/2014 Vintage CrossFit None 3 Rounds
Run 400m
20 alternating box step ups with sandbag (50/30)
12 steps OH sandbag walking lunge		 11m 43s
Performed as RX
Mathew Kapela 06/14/2014 Vintage CrossFit Back squat at 70% Strength: Back Squat 5-5-5-5-5-5-6 at 70% (185#)

Cashout:
Back squat 20 @ 135#
20 Pull ups
Front squat 10 @ 115#
30 pushups
Overhead squat 10 @ 65#		 185 lbs
Performed as RX
Mathew Kapela 06/13/2014 Vintage CrossFit Squat at 85% Back squat @ 85%
 215# lbs
Performed as RX
Mathew Kapela 06/09/2014 Vintage CrossFit None 1000m row
21-15-9
KB Swings, 70/53
Burpees		 11m 39s
Performed as RX
Mathew Kapela 06/09/2014 Vintage CrossFit None Shoulder Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1		 115-115-115-135-145-145-165-165-165 lbs
Performed as RX
Mathew Kapela 06/06/2014 Vintage CrossFit None Back Squat 4-4-4-4-4-4-4 @ 80% of 1RM 205 lbs
Performed as RX
Mathew Kapela 06/06/2014 Vintage CrossFit None 3 Rounds
Run 400m
21 burpees		 9m 08s
Performed as RX
Mathew Kapela 06/04/2014 Vintage CrossFit None Back Squat 5-5-5-5-5-5 @75% of 1RM 185 lbs
Performed as RX
Mathew Kapela 06/04/2014 Vintage CrossFit None AMRAP 12
10 Toes to bar
15 Box Jumps (24/20)
20 Wall Balls (20/14)		 5 rounds 1 reps
Performed as RX
Mathew Kapela 06/02/2014 Vintage CrossFit None Back Squat 6-6-6-6-6 at 70% of 1RM 165 lbs
Performed as RX
Mathew Kapela 06/02/2014 Vintage CrossFit None 100 Double Unders
50 KB Swings (53/36)
25 Thrusters (95/65)		 8m 16s
Performed as RX
Mathew Kapela 05/30/2014 Vintage CrossFit None AMRAP 7
3-6-9-etc
Deadlift 225/155
HSPU		 47 reps
Performed as RX
Mathew Kapela 05/29/2014 Vintage CrossFit None Back Squat 1-1-1 205-225-245 lbs
Performed as RX
Mathew Kapela 05/29/2014 Vintage CrossFit None AMRAP 12
With a partner
Partner 1 does AMRAP Wall Balls while partner 2 does a 60m farmers carry with two 70/53 KBs (30m is from front fence to back wall of gym), then partners switch
Score is total wall balls		 232 reps
Workout Scaled
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