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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 04/27/2015 Vintage CrossFit None 30-20-10
Row for calories
Pushups		 4m 36s
Workout Scaled
Mathew Kapela 04/20/2015 Vintage CrossFit None 10 minutes to practice or build to heavy:
1 Squat Snatch with 3-second pause at the bottom + 1 Overhead Squat		 145 lbs
Performed as RX
Mathew Kapela 04/20/2015 Vintage CrossFit None 5 RFT
6 Burpee Box Jumps (20/16")
12 Overhead Squats (75/55)		 6m 25s
Performed as RX
Mathew Kapela 04/13/2015 Vintage CrossFit None 3 RFT
7 Ring Muscle Ups (10 C2B Pullups or 14 Pullups/Banded Pullups)
14 Thrusters 95/65
21 Burpees		 13m 55s
Performed as RX
Mathew Kapela 04/13/2015 Vintage CrossFit None Front Squat 3-3-3-3-3 115-135-155-175-205 lbs
Performed as RX
Mathew Kapela 04/07/2015 Vintage CrossFit None 7 Work Sets (70%+ of 1RM)
2 Snatch High Pulls + 1 Snatch (Power or Squat)		 115 lbs
Performed as RX
Mathew Kapela 04/07/2015 Vintage CrossFit CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 5 rounds 1 reps
Performed as RX
Mathew Kapela 04/03/2015 Vintage CrossFit Bowen 3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box		 26m 32s
Performed as RX
Mathew Kapela 03/16/2015 Vintage CrossFit None Row 50 Cal
40 Box Jumps
30 Power Cleans 135/95
20 Lateral Barbell Burpees		 7m 39s
Workout Scaled
Mathew Kapela 03/16/2015 Vintage CrossFit None Hang Power Snatch 3-3-3-3-3 75-95-115-125 lbs
Performed as RX
Mathew Kapela 03/11/2015 Vintage CrossFit None Beginner version:
AMRAP 12
3 rounds of
15 Box Jumps
15 Shoulder to Overhead 45/35
then in remaining time rounds of
15 Box Jumps
15 Shoulder to Overhead 95/65

Intermediate/Advanced Version
AMRAP 12
20 Box Jumps
40 Shoulder to Overhead 45/35
20 Box Jumps
30 Shoulder to Overhead 95/65
20 Box Jumps
20 Shoulder to Overhead 135/95
20 Box Jumps
10 Shoulder to Overhead 185/125
20 Box Jumps
Max Reps Handstand Pushups		 170 reps
Performed as RX
Mathew Kapela 03/03/2015 Vintage CrossFit None Hang Squat Clean 3-3-3-3-3 95-115-145-165-180 lbs
Performed as RX
Mathew Kapela 03/03/2015 Vintage CrossFit None With a partner, 3 rounds each for total time
Row 500m
20 Lateral burpees over the rower		 15m 45s
Workout Scaled
Mathew Kapela 02/24/2015 Vintage CrossFit None Run 400m
21 Hang power clean and jerks 95/65
Run 400m
21 Hang power clean and jerks 95/65
Run 400m		 10m 15s
Performed as RX
Mathew Kapela 02/23/2015 Vintage CrossFit None Snatch 1RM 155 lbs
Performed as RX
Mathew Kapela 02/17/2015 Vintage CrossFit CrossFit Open 11.5ish AMRAP 15
5 Power Cleans 155/105
10 Toes to bar
15 Wall Balls		 7 rounds 4 reps
Performed as RX
Mathew Kapela 02/10/2015 Vintage CrossFit None Hip squat snatch 1-1-1-1-1
High hang squat snatch 1-1-1-1-1
Low hang squat snatch 1-1-1-1-1		 95 lbs
115 lbs
125 lbs
Performed as RX
Mathew Kapela 02/10/2015 Vintage CrossFit None Run 800m
then
3 rounds
20 KB Swings, 53/35
10 Burpee Box Jumps 24/20		 8m 45s
Performed as RX
Mathew Kapela 02/06/2015 Vintage CrossFit None 15 sets of 1 hip squat snatch (40-60% 1RM) 85-85-85-85-85-95-95-95-95-95-95-95-95-95-95 lbs
Performed as RX
Mathew Kapela 02/06/2015 Vintage CrossFit None AMRAP 9
10 OHS 95/65
30 Double Unders		 5 rounds 0 reps
Performed as RX
Mathew Kapela 02/04/2015 Vintage CrossFit None 12 minute AMRAP
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)		 6 rounds 10 reps
Performed as RX
Mathew Kapela 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 11m 23s
Performed as RX
Mathew Kapela 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		8 rounds 34 reps
Performed as RX
Mathew Kapela 01/19/2015 Vintage CrossFit None AMRAP 7
3-6-9-etc
Clean and Jerk 155/105
1-2-3-etc
Rope Climb		 23 reps
Performed as RX
Mathew Kapela 12/15/2014 Vintage CrossFit None AMRAP 12
40 Wall Balls
20 Box Step Ups with sandbag (50# to 20"/30# to 16")
10 Muscle Ups		 1 rounds 65 reps
Performed as RX
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