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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 04/10/2017 paradiso Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 13m 35s
Performed as RX
Mathew Kapela 10/28/2016 Vintage CrossFit None For time
60 Heavy Jump Rope
45 Kettlebell Swings 53/35
30 Toes to Bar
15 Squat Clean Thrusters 95/65		 6m 58s
Performed as RX
Mathew Kapela 10/19/2016 Vintage CrossFit None Heaving Snatch Balance (from the rack)
3-3-3-3-3		 135 lbs
Performed as RX
Mathew Kapela 10/19/2016 Vintage CrossFit None 7 Rounds for time of:
7 Handstand Push Ups
7 Overhead Squats 95/65 (Adv 115/75)
7 Toes to Bar		 14m 06s
Performed as RX
Mathew Kapela 10/17/2016 Vintage CrossFit None Push Press
1x3 @ 75%
1x3 @ 77.5%
3x3 @ 80%		 135-165-185 lbs
Performed as RX
Mathew Kapela 10/17/2016 Vintage CrossFit None For time
21 Box Jump Overs (24/20") - no hip opening required on top of box
21 Clean and Jerks, 95/65
15 Box Jump Overs
15 Clean and Jerks, 115/75
9 Box Jump Overs
9 Clean and Jerks, 135/85		 7m 09s
Performed as RX
Mathew Kapela 10/12/2016 Vintage CrossFit 2016.8 Team Series AMRAP 12 with a partner
30 Double Unders
15 Power Snatch, 75/55
Switch after each full round		 9 rounds 10 reps
Performed as RX
Mathew Kapela 10/10/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 29 reps
Performed as RX
Mathew Kapela 10/10/2016 Vintage CrossFit None Front Squat 3-3-3 @ 85% 3RM
then
30 second front rack hold @ 120% 3RM		 205 lbs
Performed as RX
Mathew Kapela 10/10/2016 Vintage CrossFit None 3 Rounds
Run 400m
21 Deadlifts, 185/125
30 Push Ups		 11m 16s
Performed as RX
Mathew Kapela 10/03/2016 Vintage CrossFit None Push Press 1RM 205 lbs
Performed as RX
Mathew Kapela 10/03/2016 Vintage CrossFit None Strict Pullups
Based on 3-set total from Monday, 9/26/2016
2 sets with :30 rest
<10
2-4
10-14
4-6
15-19
7-10
20+
10-15		 21 reps
Performed as RX
Mathew Kapela 10/03/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 10m 06s
Performed as RX
Mathew Kapela 09/28/2016 Vintage CrossFit None 3x3 Hip Snatch High Pull
3x3 High Hang Snatch Pull
3x3 High Hang Power Snatch		 95 lbs
Performed as RX
Mathew Kapela 09/28/2016 Vintage CrossFit None For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)		 9m 17s
Performed as RX
Mathew Kapela 09/26/2016 Vintage CrossFit None Back Squat 1RM 300 lbs
Performed as RX
Mathew Kapela 09/26/2016 Vintage CrossFit None Run 600m
Max Unbroken Reps Strict HSPU
Run 400m
Max Unbroken Reps Ring Dips (kipping is OK)
Run 200m
Max Unbroken Reps Push Ups		 6m 45s
Performed as RX
Mathew Kapela 09/20/2016 Vintage CrossFit None Power Clean 3RM 195 lbs
Performed as RX
Mathew Kapela 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 4m 45s
Performed as RX
Mathew Kapela 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 235-235-240 lbs
Performed as RX
Mathew Kapela 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 31 reps
Performed as RX
Mathew Kapela 09/19/2016 Vintage CrossFit None 100 Double Unders
25 Toes to Bar
25 Deadlifts, 225/155
25 Box Jump Overs

Adv: 150 DU & 50 BJO		 8m 25s
Performed as RX
Mathew Kapela 09/14/2016 Vintage CrossFit None 3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups		 11m 02s
Performed as RX
Mathew Kapela 09/07/2016 Vintage CrossFit None Back Squat 3-3-3 @ 85%
Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift		 245 lbs
Performed as RX
Mathew Kapela 09/07/2016 Vintage CrossFit None Every 2:30 for 8 sets
5x20m Shuttle Run (Five gym lengths)
The first two sets should be warmups and the following six at intensity

Score is total running time of the six work sets		 1m 45s
Performed as RX
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