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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 185-205(1) lbs
Performed as RX
Mathew Kapela 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 7m 45s
Performed as RX
Mathew Kapela 08/26/2016 Vintage CrossFit None Every 3 minutes for 15 minutes (5 rounds)
12 Thrusters, 105/70
12 Pullups
30' Forward + Backward Bear Crawl (Advanced: 30' HS Walk)		 5 rounds 0 reps
Performed as RX
Mathew Kapela 08/23/2016 Vintage CrossFit None Shoulder Press 1x4 @ 70%
Shoulder Press 4x4 @ 75%		 125-125-130-130(2) lbs
Performed as RX
Mathew Kapela 08/23/2016 Vintage CrossFit None 4 RFT
30 Situps
10 Deadlift, 135/95
5 Bar Muscle Ups		 8m 55s
Performed as RX
Mathew Kapela 08/23/2016 Vintage CrossFit None Based on max unbroken perfect pushups
<10
5 PU - :60 rest - 4 PU - :60 rest - 3 PU
10-20
8 PU - :60 rest - 7 PU - :60 rest - 6 PU
21-29
13 PU - :60 rest - 11 PU - :60 rest - 9 PU
30+
60% reps - :60 rest - 50% reps - :60 rest - 40% reps 		75 reps
Performed as RX
Mathew Kapela 08/22/2016 Vintage CrossFit None For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls		 4m 16s
Performed as RX
Mathew Kapela 08/19/2016 Vintage CrossFit None For time
15-10-5
Handstand Pushups
Power Cleans, 155/105

Advanced: 30-20-10 HSPU		 6m 15s
Performed as RX
Mathew Kapela 08/17/2016 Vintage CrossFit None 5 RFT
16 Med Ball Squat Cleans, 20/14
8 Push Press 135/85		 8m 30s
Performed as RX
Mathew Kapela 08/15/2016 Vintage CrossFit None Overhead Squat 3-3-3 170 lbs
Performed as RX
Mathew Kapela 08/15/2016 Vintage CrossFit None 3 RFT
7 Hang Squat Snatch 95/65
14 Box Jumps, 24/20
21 Deadlifts 95/65
 6m 10s
Performed as RX
Mathew Kapela 08/11/2016 Vintage CrossFit None For time
50-40-30-20-10 Air Squats
25-20-15-10-5 Pushups
5-4-3-2-1 Squat Clean 225/135		 15m 46s
Workout Scaled
Mathew Kapela 08/09/2016 Vintage CrossFit None AMRAP 5
5 Strict Unbroken Pullups		 10 rounds 0 reps
Performed as RX
Mathew Kapela 08/08/2016 Vintage CrossFit None 7 Work Sets
1 High Hang Power Clean + 1 Power Clean (drop between reps)		 135-155-155-155-175-175-185 lbs
Performed as RX
Mathew Kapela 08/08/2016 Vintage CrossFit None 3 Rounds for time of:
15 Thrusters, 95/65
15 Bar Facing Burpees		 10m 07s
Performed as RX
Mathew Kapela 08/02/2016 Vintage CrossFit None Back Squats
3x10 second pause at bottom, light weight
7-7-7, go heavy with 3 minute recovery between sets		 205-205-215 lbs
Performed as RX
Mathew Kapela 08/02/2016 Vintage CrossFit None For time
42 Med Ball Squat Cleans, 20/14
9 Ring Muscle Ups
30 Med Ball Squat Cleans
6 Ring Muscle Ups
18 Med Ball Squat Cleans
3 Ring Muscle Ups

Advanced: 12-9-6 Muscle Ups		 12m 35s
Performed as RX
Mathew Kapela 07/26/2016 Vintage CrossFit 1/2ish Murph For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m		 29m 35s
Performed as RX
Mathew Kapela 07/14/2016 Vintage CrossFit None 4x2 Hip Squat Snatch
3x2 High Hang Squat Snatch
2x2 Low Hang Squat Snatch		 95-115-135 lbs
Performed as RX
Mathew Kapela 07/11/2016 Vintage CrossFit None Clean and Jerk 1RM 225 lbs
Performed as RX
Mathew Kapela 07/11/2016 Vintage CrossFit None Row 1km 3m 22s
Performed as RX
Mathew Kapela 07/08/2016 Vintage CrossFit None EMOM 7
2 Touch and Go Power Snatch
 115-115-135-135-135-145-145 lbs
Performed as RX
Mathew Kapela 07/08/2016 Vintage CrossFit None 15-12-9-6-3
Power Snatch, 95/65
Bar Facing Burpees
Run 200m		 12m 07s
Performed as RX
Mathew Kapela 07/05/2016 Vintage CrossFit None Bench Press 10-10-10-10-10
 135-135-135-155-155 lbs
Performed as RX
Mathew Kapela 07/05/2016 Vintage CrossFit None 4 RFT
12 Slam Balls 50/30
12 Steps Overhead Walking Lunge 50/30
48 Double Unders		 10m 33s
Performed as RX
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