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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 04/20/2016 Vintage CrossFit None 5 rounds for reps:
40 seconds of work, 20 seconds rest
Max Reps Burpee Box Jump Overs, 24/20"
Beginners: 4x45# plates for men, 3x45# plates for women		 50 reps
Performed as RX
Mathew Kapela 04/18/2016 Vintage CrossFit None 12 Sets
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch		 75-75-95-95-95-115-115-115-125-125-135-145 lbs
Performed as RX
Mathew Kapela 04/18/2016 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 7m 23s
Performed as RX
Mathew Kapela 04/13/2016 Vintage CrossFit None For time:
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)		 14m 35s
Workout Scaled
Mathew Kapela 04/11/2016 Vintage CrossFit None Row 30/21 Cal
30 Deadlifts 225/155
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9')
Row 30/21 Cal
30 Handstand Pushups		 17m 01s
Performed as RX
Mathew Kapela 04/04/2016 Vintage CrossFit None 3 Rounds for time of:
15 Push Jerks, 115/75
5 Burpees
1 Rope Climb
5 Burpees
1 Rope Climb		 7m 43s
Performed as RX
Mathew Kapela 04/01/2016 Vintage CrossFit None 5x5 High Box Jumps
44 in
Performed as RX
Mathew Kapela 04/01/2016 Vintage CrossFit None AMRAP 6
4 Deadlifts 315/215
8 Toes to Bar
12 Box Jumps 24/20		 4 rounds 6 reps
Workout Scaled
Mathew Kapela 03/30/2016 Vintage CrossFit None AMRAP 18
Run 200m
7 Power Cleans 165/110
Rest 1 minute		 7 rounds 75 reps
Performed as RX
Mathew Kapela 03/28/2016 Vintage CrossFit None 4 rounds for time of:
14 Sumo Deadlift High Pull 95/65
21 Wall Balls 20/14		 7m 43s
Performed as RX
Mathew Kapela 03/15/2016 Vintage CrossFit None 4 rounds
1 minute pistols
1 minute handstand pushups
1 minute rest		 105 reps
Performed as RX
Mathew Kapela 03/15/2016 Vintage CrossFit None AMRAP 8
7 Toes to Bar
14 Pushups
21 Double Unders		 7 rounds 4 reps
Performed as RX
Mathew Kapela 03/14/2016 Vintage CrossFit None 6 Alternating Tabata rounds
A) 20 seconds of max box jumps 24/20
10 seconds rest
B)2 Deadlifts at 80%
10 seconds rest		 295 lbs
Performed as RX
Mathew Kapela 03/14/2016 Vintage CrossFit None 6 rounds
15 Wall Balls
1-2-3-4-5-6 Power Cleans 185/125 (1 on first round, 6 on 6th round)		 9m 23s
Performed as RX
Mathew Kapela 03/09/2016 Vintage CrossFit None 15 minutes to build to a heavy 1-rep hang snatch (power or squat) 135-145(f) lbs
Performed as RX
Mathew Kapela 03/09/2016 Vintage CrossFit None AMRAP 12
5-10-15-20-25-etc reps of
Rowing (calories)
Unbroken Wall Balls (3 Burpee penalty for each break)		 203 reps
Performed as RX
Mathew Kapela 03/07/2016 Vintage CrossFit None Muscle Up Skill Work
Beginners: Ring Rows and Ring Support Holds
Intermediate: Ring Dips and Jumping Transitions
Advanced: EMOM 8 - 1 or 2 or 3 Ring Muscle Ups
Advanced+: AMRAP 8 - 1-2-3-4-5-4-3-2-1-2-3-etc Unbroken Muscle Ups		 24 reps
Performed as RX
Mathew Kapela 03/07/2016 Vintage CrossFit None AMRAP 10
7 Hang Power Snatch 95/65
14 Box Jumps 24"/20"
21 Squats		 5 rounds 2 reps
Performed as RX
Mathew Kapela 02/29/2016 Vintage CrossFit None 50 Unbroken Double Unders
25 Kettlebell Swings 53/35
1 Rope Climb
40 Unbroken Double Unders
20 Kettlebell Swings
1 Rope Climb
30 Unbroken Double Unders
15 Kettlebell Swings
1 Rope Climb
20 Unbroken Double Unders
10 Kettlebell Swings
1 Rope Climb
10 Unbroken Double Unders
5 Kettlebell Swings
1 Rope Climb

Perform 3 burpees every time you break double unders		 8m 19s
Performed as RX
Mathew Kapela 02/22/2016 Vintage CrossFit None EMOM 8
Evens: Row 250/200m
Odds: 15 Shoulder to Overhead (50-60% 1RM)		 105 lbs
Performed as RX
Mathew Kapela 02/22/2016 Vintage CrossFit CrossFit.com 160125 21-15-9 reps for time of:
Deadlift 275/175
Strict Ring Dips		 9m 36s
Performed as RX
Mathew Kapela 02/19/2016 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 15m 36s
Performed as RX
Mathew Kapela 02/15/2016 Vintage CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 251 reps
Performed as RX
Mathew Kapela 02/15/2016 Vintage CrossFit None Immediately after 13.3
In 8 minutes find max load on the complex:
3 Snatch Grip Deadlift
2 Hang Power Snatch
1 Overhead Squat		 115-135(f) lbs
Performed as RX
Mathew Kapela 02/10/2016 Vintage CrossFit None Shoulder to Overhead 20-20-20-20 (Unbroken Sets) 0m 36s
Performed as RX
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