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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 04/03/2014 Vintage CrossFit Pheezy Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups		 22m 55s
Workout Scaled
Mathew Kapela 03/31/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 23s
Performed as RX
Mathew Kapela 03/31/2014 Vintage CrossFit None Push Press 5-5
Push Press 3-3
Push Press 1-1-1		 75-95-125-135-155-165f-165f lbs
Performed as RX
Mathew Kapela 03/28/2014 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 21m 20s
Performed as RX
Mathew Kapela 03/26/2014 Vintage CrossFit None 3 RFT
20 Back Squats (115/75)
15 Shoulder to Overhead (115/75)
10 Sumo deadlift High Pull (115/75)
After Round 1 do 20x10m shuttle runs
After Round 2 do 10x10m shuttle runs
No runs on round 3		 11m 10s
Workout Scaled
Mathew Kapela 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 7 rounds 13 reps
Performed as RX
Mathew Kapela 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		135 lbs
Performed as RX
Mathew Kapela 03/21/2014 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 158 reps
Performed as RX
Mathew Kapela 03/19/2014 Vintage CrossFit None For time:
15 Clean and Jerks, 155/105
15 Strict Pullups
12 Clean and Jerks, 155/105
12 Strict Pullups
9 Clean and Jerks, 155/105
9 Strict Pullups		 11m 06s
Workout Scaled
Mathew Kapela 03/17/2014 Vintage CrossFit None 4 Rounds for time of:
Run 400m
30 single leg jump ropes, per side
30 squats
15 burpees		 17m 16s
Performed as RX
Mathew Kapela 03/12/2014 Vintage CrossFit None 100 DU
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53		 12m 11s
Workout Scaled
Mathew Kapela 03/10/2014 Vintage CrossFit None 20 RFT
5 Wall Balls
3 Burpees
1 Clean and Jerk (165/115) 		16m 05s
Workout Scaled
Mathew Kapela 03/03/2014 Vintage CrossFit None 4 rounds for time of:
Row 250m
12 Alternating box step ups with 95/65 in front rack onto 20/16" box
12 Toes to bar		 15m 33s
Performed as RX
Mathew Kapela 02/25/2014 Vintage CrossFit None 50 Bar Facing Burpees
40 Wall Balls (20/14)
30 Box Jumps (24/20") hip open with control on top
20 Toes to bar
10 Squat Clean Thrusters (135/95)		 11m 09s
Workout Scaled
Mathew Kapela 02/24/2014 Vintage CrossFit None 15 Situps
2x10m runs (one there and back shuttle)
15 situps
4x10m runs
all the way to...
15 situps
18x10m runs
15 situps
20x10m runs		 11m 05s
Performed as RX
Mathew Kapela 02/24/2014 Vintage CrossFit None 3 sets of 5 Front Squats + 5 Push Press 135 lbs
Performed as RX
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