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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 09/25/2015 Vintage CrossFit None In Teams of 2
12 min AMRAP
Partners complete rounds of:
30 Heavy Single Unders / 45 Double Unders
15 Thrusters (75/55)
10 Handstand Push Ups		 3 rounds 46 reps
Performed as RX
Mathew Kapela 09/18/2015 Vintage CrossFit None With a partner:
10 min AMRAP
10 Power Cleans (135/95)
5 Muscle Ups

* Split the reps any way
* For newer athletes substitute 5 challenging Pull-ups instead of muscle ups (Strict, C2B, Regular)
*Goal is 7-10 rounds
*If an odd number, have an individual perform: 5 Power Cleans; 3 Muscle Ups for 6 min.		 5 rounds 5 reps
Performed as RX
Mathew Kapela 09/11/2015 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 12m 21s
Performed as RX
Mathew Kapela 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 75-95-125-135-145(f)-140-142.5(f) lbs
Performed as RX
Mathew Kapela 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 3 rounds 21 reps
Performed as RX
Mathew Kapela 08/31/2015 Vintage CrossFit Back Squat Day 10 Back Squat 4-4-4-4 @ 84% 225-225-245-250(2) lbs
Performed as RX
Mathew Kapela 08/31/2015 Vintage CrossFit None 5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees		 9m 12s
Performed as RX
Mathew Kapela 08/25/2015 Vintage CrossFit Back Squat Day 8 Back Squat 3-3-3-3-3 @ 87%
Back Rack Hold 2x15 seconds @ 108%		 225-245-245-255-255 lbs
Performed as RX
Mathew Kapela 08/19/2015 Vintage CrossFit None AMRAP 12
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row		 3 rounds 18 reps
Performed as RX
Mathew Kapela 08/12/2015 Vintage CrossFit None 5 RFT
5 Power Cleans, 205/135
10 Handstand Pushups		 15m 32s
Workout Scaled
Mathew Kapela 08/11/2015 Vintage CrossFit Back Squat Day 4 Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%		 230-230-230-230-230 lbs
Performed as RX
Mathew Kapela 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 1 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		9m 59s
Performed as RX
Mathew Kapela 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 2 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		13m 58s
Performed as RX
Mathew Kapela 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Male 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 14s
Performed as RX
Mathew Kapela 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Female 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 9s
Performed as RX
Mathew Kapela 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Male 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 62 reps
Performed as RX
Mathew Kapela 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Female 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 57 reps
Performed as RX
Mathew Kapela 08/07/2015 2015 Vintage Summer Series Week 3 WOD 4 TBA 53m 40s
Performed as RX
Mathew Kapela 07/30/2015 Vintage CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, (4x50 yards)		 3m 38s
Performed as RX
Mathew Kapela 07/28/2015 Vintage CrossFit None AMRAP 15
3 Rope Climbs (Advanced 5 Rope Climbs)
25 Wall Balls
50 Double Unders		 2 rounds 56 reps
Performed as RX
Mathew Kapela 07/17/2015 Vintage CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 24m 05s
Performed as RX
Mathew Kapela 07/13/2015 Vintage CrossFit None Squat Clean 1-1-1 @ 80-90%
Squat Clean 1-1-1-1 @ 90%+		 135-155-185-205-215-225(f)-220(f) lbs
Performed as RX
Mathew Kapela 07/13/2015 Vintage CrossFit None 3 RFT
12 Power Cleans, 155/105
48 Double Unders		 6m 16s
Performed as RX
Mathew Kapela 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - Snatch Buy-in: 500m Row
M/F Pair 2: 1 rep Max Snatch
*WOD #2 has a 10 minute CAP		 265 lbs
Performed as RX
Mathew Kapela 07/10/2015 2015 Vintage Summer Series Week 2 Cindy 20 min AMRAP
5 Pull Ups
10 Hand Release Push-ups
15 Air Squats		 28 rounds 25 reps
Performed as RX
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