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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)		 2 rounds 12 reps
Performed as RX
Mathew Kapela 02/08/2016 Vintage CrossFit Strength With a Partner
10 min AMRAP
30 Front Squat (95/65)
30 Front Squat (135/95)
30 Front Squat (165/115)
30 Front Squat (185/125)
30 Front Squat (205/135)
30 Front Squat (225/145)
 115 reps
Performed as RX
Mathew Kapela 02/08/2016 Vintage CrossFit None 5 Rounds for Time
20 Deadlifts (135/95)
5 Overhead Squats (135/95)		 7m 32s
Workout Scaled
Mathew Kapela 02/05/2016 Vintage CrossFit None Deadlift 20-20-20-20 (Unbroken Sets) 0m 36s
Performed as RX
Mathew Kapela 02/05/2016 Vintage CrossFit None 5 Rounds
20 Double Unders
10 C2B Pull Ups		 4m 31s
Performed as RX
Mathew Kapela 02/03/2016 Vintage CrossFit None 20 min partner AMRAP
Partners Alternate Rounds
30 Air Squats
1 (Legless) Rope Climb"

Scale Legless rope climbs to rope climbs; Rope Climbs to 5 rope assisted pull ups		 22 rounds 30 reps
Performed as RX
Mathew Kapela 02/03/2016 Vintage CrossFit None 3 Rounds
15 sec Power Cleans
15 sec Rest
15 sec Shoulder to Overhead
15 sec Rest

Focus on cycle speed; Aim for 50% of CnJ; Reps should be clean / Touch and Go; Record total reps		 34 reps
Performed as RX
Mathew Kapela 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 15 rounds 23 reps
Performed as RX
Mathew Kapela 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 14 rounds 16 reps
Performed as RX
Mathew Kapela 01/30/2016 2016 Wicked Winter Showdown The Sled v2 The Floater event for the 2016 Wicked Winter Showdown is the 2 rounds 11 reps
Performed as RX
Mathew Kapela 01/30/2016 2016 Wicked Winter Showdown Stop and Go None 15m 27s
Performed as RX
Mathew Kapela 01/27/2016 Vintage CrossFit None Deadlift 1RM 385 lbs
Performed as RX
Mathew Kapela 01/27/2016 Vintage CrossFit CrossFit Team Series 15.6 For time:
30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)

Scaled
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 5m 36s
Performed as RX
Mathew Kapela 01/25/2016 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 68 reps
Performed as RX
Mathew Kapela 01/25/2016 Vintage CrossFit None Immediately after the WOD, 6 minutes to establish a 7RM Front Squat, from the floor 185-195 lbs
Performed as RX
Mathew Kapela 01/19/2016 Vintage CrossFit None Power Clean 1RM 215 lbs
Performed as RX
Mathew Kapela 01/19/2016 Vintage CrossFit None Every 90 seconds until failure
4 Power Cleans 135/95
4 Bar Facing Burpees

Add 1 Power Clean and 1 Burpee each round

Score is final round completed plus reps		 10 rounds 19 reps
Performed as RX
Mathew Kapela 01/18/2016 Vintage CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 11m 42s
Performed as RX
Mathew Kapela 01/14/2016 Vintage CrossFit None For time:
30 Front Squats 155/105
15 HSPU
20 Front Squats
10 HSPU
10 Front Squats
5 HSPU

Advanced: 30/20/10 HSPU		 14m 35s
Performed as RX
Mathew Kapela 01/11/2016 Vintage CrossFit None Power Clean 3-3-3-3-3 @ 80%
Drop and reset after each rep		 135-155-185-195 lbs
Performed as RX
Mathew Kapela 01/11/2016 Vintage CrossFit None AMRAP 10
10 Hang Power Snatch, 95/65
20 Wall Balls		 4 rounds 21 reps
Performed as RX
Mathew Kapela 01/05/2016 Vintage CrossFit None 5 Rounds
1 Rope Climbs
10 Push Jerks 115/75
1 Rope Climb
200m run		 11m 42s
Performed as RX
Mathew Kapela 01/04/2016 Vintage CrossFit None 3 Rounds
8 Squat Cleans 155/105
10 Box Jumps 24/20
12 Toes to Bar		 7m 47s
Performed as RX
Mathew Kapela 12/23/2015 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 30m 02s
Performed as RX
Mathew Kapela 12/21/2015 Vintage CrossFit None 5 Work Sets
3 Push Press + 1 Split Jerk		 95-115-135-155-175 lbs
Performed as RX
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