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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 05/26/2014 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 47m 12s
Workout Scaled
Mathew Kapela 05/21/2014 Vintage CrossFit None 3 RFT
60 Double Unders
30 Wall Balls
10 Power Cleans, 155/105		 12m 41s
Workout Scaled
Mathew Kapela 05/19/2014 Vintage CrossFit None 5 sets of:
1 Clean + 3 Front Squats + 1 Jerk (Push or Split)		 135-135-135-155-155-165(f) lbs
Performed as RX
Mathew Kapela 05/19/2014 Vintage CrossFit None Row 1000m
15 Clean and Jerks (135/95)
100 Squats		 11m 15s
Performed as RX
Mathew Kapela 05/14/2014 Vintage CrossFit None 5 Rounds
Run 10x10m shuttle
30 Double Unders
10 KB Swings (70/53)		 10m 15s
Performed as RX
Mathew Kapela 05/14/2014 Vintage CrossFit None With a partner, row 3000m for total time switching every 500m 11m 15s
Performed as RX
Mathew Kapela 05/12/2014 Vintage CrossFit None 7 sets
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 OHS		 45-65-65-85-85-95-95 lbs
Performed as RX
Mathew Kapela 05/12/2014 Vintage CrossFit None 21 Power Snatch (115/75)
21 Lateral Barbell Burpees
15 OHS
15 Lateral Barbell Burpees
9 Squat Snatch
9 Lateral Barbell Burpees		 10m 15s
Workout Scaled
Mathew Kapela 05/08/2014 Vintage CrossFit None 3 Rounds for time
Row 500m
50 Double Unders
25 Thrusters (45/35)		 14m 05s
Performed as RX
Mathew Kapela 05/06/2014 Vintage CrossFit Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 37m 16s
Performed as RX
Mathew Kapela 04/29/2014 Vintage CrossFit None Back Squat 5-5-5-5-5 135-155-175-195-205 lbs
Performed as RX
Mathew Kapela 04/29/2014 Vintage CrossFit None Three 5-minute AMRAPs with 3 minutes rest between
1:
10 KB Swings (53/36)
10 Situps
2:
10 Jumping Lunges with 25/15# plate overhead
10 Toes to bar
3:
10 Thrusters (95/65)
10 Lateral barbell burpees
Record score for all 3 parts and total complete rounds		 12 rounds 19 reps
Performed as RX
Mathew Kapela 04/25/2014 Vintage CrossFit None Run 800m
35 thrusters (45/35)
Run 400m
25 thrusters (95/65)
Run 200m
15 thrusters (135/95)		 15m 49s
Workout Scaled
Mathew Kapela 04/23/2014 Vintage CrossFit None For time:
Row 1000m
30 squat snatch (95/65) (adv: 135/95)
50 Pullups (adv: c2b)		 15m 05s
Workout Scaled
Mathew Kapela 04/21/2014 Vintage CrossFit None Front Squat 1x10 @ 60% of 1RM
Front Squat 1x8 @ 70%
Front Squat 1x8 @75%
Front Squat 1x8 @80%		 115-135-155-165 lbs
Performed as RX
Mathew Kapela 04/21/2014 Vintage CrossFit None 10min AMRAP
7 Squat Cleans (165/115)
14 Knees to elbow
21 Double Unders		 3 rounds 14 reps
Workout Scaled
Mathew Kapela 04/18/2014 Vintage CrossFit None 5 Rounds of:
1 Round of Cindy
5 pullups
10 pushups
15 squats
1 Round of DT
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105		 18m 33s
Workout Scaled
Mathew Kapela 04/17/2014 Vintage CrossFit None 12m EMOM
3 Power Snatches (~60% 1RM)		 85 lbs
Performed as RX
Mathew Kapela 04/17/2014 Vintage CrossFit None 400m run
then
3 rounds of
25 Wall Balls
10 Sandbag box step ups (50/30#) to 24/20"
then
400m run		 10m 05s
Performed as RX
Mathew Kapela 04/14/2014 Vintage CrossFit None 3 Rounds for time of:
20 Burpees
30 Kettlebell Swings (53/36)
40 Situps
50 Squats
Rest 2 minutes between rounds		 22m 49s
Workout Scaled
Mathew Kapela 04/12/2014 Vintage CrossFit None 50 Double Unders
50 KB Swings (36/25)
10 Ring Dips
40-40-8
30-30-6
20-20-4
10-10-2		 13m 30s
Performed as RX
Mathew Kapela 04/11/2014 Vintage CrossFit None 3 untimed rounds of:
60 second handstand hold (advanced perform 1 HSPU every 10 seconds)
10 2-for-1 wall balls (14/10) (advanced 20 reps @20/14#)
10 Lower from Inverted hang on rings (as slow as possible)		 0m 01s
Performed as RX
Mathew Kapela 04/09/2014 Vintage CrossFit None Deadlift 3-3-3-3-3 135-185-225-275 lbs
Performed as RX
Mathew Kapela 04/07/2014 Vintage CrossFit None AMRAP 10
Run 200m
7 Power Cleans (135/95)
7 C2B		 4 rounds 200 reps
Workout Scaled
Mathew Kapela 04/04/2014 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 291 reps
Performed as RX
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