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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 07/04/2016 Vintage CrossFit Gaza 5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run		 1h 42m 23s
Performed as RX
Mathew Kapela 06/29/2016 Vintage CrossFit None Hip Squat Snatch 1-1-1-1-1 135 lbs
Performed as RX
Mathew Kapela 06/29/2016 Vintage CrossFit None AMRAP 7
1 Ring Muscle Up
1 Squat Snatch, 135/95
2/2, 3/3, etc
Climb the ladder		 33 reps
Performed as RX
Mathew Kapela 06/27/2016 Vintage CrossFit None 21-15-9
Power Cleans, 135/95
Ring Dips
400m Run		 12m 39s
Performed as RX
Mathew Kapela 06/21/2016 Vintage CrossFit None 5 Work Sets
3-Position Power Snatch (high to low) - High Hang, Low Hang, Floor		 125 lbs
Performed as RX
Mathew Kapela 06/21/2016 Vintage CrossFit None 3 RFT
400m Run
12 Deadlifts 275/185
21 Box Jumps 24/20		 15m 05s
Performed as RX
Mathew Kapela 06/20/2016 Vintage CrossFit None AMRAP 20
Teams of 2
21 Wall Balls 20/14 (Advanced 30/20)
15 Calorie Row
Switch after each round		 11 rounds 28 reps
Performed as RX
Mathew Kapela 06/14/2016 Vintage CrossFit None 3 Rounds for time of:
Row 500m
16 Goblet Squats (53/35)
8 Bar Muscle Ups		 13m 45s
Performed as RX
Mathew Kapela 06/07/2016 Vintage CrossFit Couplet A 15-12-9
Calorie Row
Power Snatch 95/65		 9m 28s
Performed as RX
Mathew Kapela 06/07/2016 Vintage CrossFit Couplet B 15-12-9
Calorie Air Bike
Toes to Bar		 5m 32s
Performed as RX
Mathew Kapela 06/02/2016 Vintage CrossFit None Deadlift 1RM 395 lbs
Performed as RX
Mathew Kapela 06/02/2016 Vintage CrossFit None For time:
Row 600/500m
40 Burpees to 6" Target
60 Double Unders		 5m 16s
Performed as RX
Mathew Kapela 05/31/2016 Vintage CrossFit None Split Jerk 1-1-1-1-1-1-1-1-1-1 135-155-185-185-225-235 lbs
Performed as RX
Mathew Kapela 05/31/2016 Vintage CrossFit None AMRAP 8
3-6-9-12-etc
Power Clean 185/125
Handstand Pushups		 57 reps
Performed as RX
Mathew Kapela 05/24/2016 Vintage CrossFit None 50-40-30-20-10 Double Unders
10-8-6-4-2 Overhead Squats 135/95
5-4-3-2-1 Ring Muscle Ups

Advanced: 100-80-60-40-20 Double Unders, everything else remains the same		 14m 56s
Performed as RX
Mathew Kapela 05/23/2016 Vintage CrossFit None Turkish Getups 3x3 per side 44 lbs
Performed as RX
Mathew Kapela 05/23/2016 Vintage CrossFit None 5-10-15-10-5 reps of:
Deadlifts 95/65
Hang Power Cleans
Push Jerks
Bar Facing Burpees		 9m 32s
Performed as RX
Mathew Kapela 05/06/2016 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 26s
Performed as RX
Mathew Kapela 05/06/2016 Vintage CrossFit None 5 Rounds for Reps
On a 3-minute clock
Run 400m
Max strict handstand pushups in remaining time (does not have to be unbroken)
No rest between rounds		 40 reps
Performed as RX
Mathew Kapela 05/02/2016 Vintage CrossFit None Snatch 1RM 170 lbs
Performed as RX
Mathew Kapela 05/02/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 44s
Performed as RX
Mathew Kapela 04/28/2016 Vintage CrossFit None 7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups		 18m 34s
Performed as RX
Mathew Kapela 04/25/2016 Vintage CrossFit None Back Squat 5-5
Back Squat 3-3
Back Squat 2-2
Climbing across all six sets, start around 55-60% 1RM		 185-205-225-245-265-275(1) lbs
Performed as RX
Mathew Kapela 04/25/2016 Vintage CrossFit Masters Online Qualifier 16.3 AMRAP 15
55 Double Unders
15 Chest to Bar Pullups
5 Hang Power Cleans, 155/105

55+: Chin Over Bar Pullups & 135/95		 4 rounds 74 reps
Performed as RX
Mathew Kapela 04/20/2016 Vintage CrossFit None 6-5-4-3-2-1 reps of:
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)		 7m 56s
Performed as RX
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