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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 06/14/2019 District H CrossFit None METCON
0:00 10:00 1 Mile Run, Max Clean and Jerks (135/95)
10:00 13:00 Rest
13:00 20:00 800 Meter Run, Max Power Snatch (115/80)
20:00 23:00 Rest
23:00 27:00 400 Meter Run, Max Thrusters (95/65)

*Score is total barbell reps completed.		 43 reps
Performed as RX
Ankur Kataria 06/13/2019 District H CrossFit None METCON
For Time:

300m run
15 Wall Walks
50 Dumbbell Box Step-Ups 24/20/ 1DB 50/35#

200m run
10 Wall Walks
40 Dumbbell Box Step-Ups

100m run
5 Wall Walks
30 Dumbbell Box Step-Ups

DB above the hips
 23m 01s
Performed as RX
Ankur Kataria 06/12/2019 District H CrossFit None Strength
Push Jerk
12 minutes to Build to Heavy Set of 3

*From the Rig		 180 lbs
Performed as RX
Ankur Kataria 06/12/2019 None None AMRAP 15:

40 Double Unders (80 singles)
20 Dumbbell Hang Clean & Jerks (50/35)
*10ea. Alternate between reps
40 Double Unders
200m Run		 3 rounds 96 reps
Workout Scaled
Ankur Kataria 06/11/2019 District H CrossFit None METCON

1:00, :50, :40, :30, :20
*Plank Holds

30, 25, 20, 15,10
*Burpees

10,8,6,4,2
*Deadlifts 275/185#

*Choose a weight you could complete 10+ reps unbroken
*Should be able to complete the sets of 10 and 8 within 2 sets		 14m 57s
Workout Scaled
Ankur Kataria 06/08/2019 District H CrossFit None METCON
In Teams of 2
*Split reps as desired (one person working at a time )
*BOTH RUN

42 Hang Power Snatches (95/65)
200 Meter Run
42 Overhead Squats (95/65)
200 Meter Run
30 Hang Power Snatches (95/65)
200 Meter Run
30 Overhead Squats (95/65)
200 Meter Run
18 Hang Power Snatches (95/65)
200 Meter Run
18 Overhead Squats (95/65)
200 Meter Run		 20m 51s
Performed as RX
Ankur Kataria 06/07/2019 District H CrossFit None METCON

1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

*Workout should take less than 13 minutes to complete
*Choose a deadlift weight you would only break with once		 11m 19s
Performed as RX
Ankur Kataria 06/07/2019 District H CrossFit None Bench Presses at 135 - 8 reps * 5

30 Ab mat situps * 5		 40 reps
Performed as RX
Ankur Kataria 06/05/2019 District H CrossFit None Strenght Part 2

HANG SQUAT CLEAN (8 mins)

*Find a HEAVY SINGLE for today

 180 lbs
Performed as RX
Ankur Kataria 06/05/2019 District H CrossFit None Strength Part 1

FRONT SQUAT (12 mins)
*Build to a heavy set of 2 PAUSING FRONT SQUAT		 240 lbs
Performed as RX
Ankur Kataria 06/05/2019 District H CrossFit None METCON

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

*Goal 12 mins or less.		 11m 17s
Performed as RX
Ankur Kataria 05/20/2019 District H CrossFit None Strength

1RM POWER SNATCH

* 15 minutes to build to a heavy single		 140 lbs
Performed as RX
Ankur Kataria 05/20/2019 District H CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 54s
Workout Scaled
Ankur Kataria 05/14/2019 Tulum CrossFit None EMOM - 14 minutes

Push Press - 5 to 6 (115)
Rope Climb - 1 to 2		 14m 00s
Workout Scaled
Ankur Kataria 05/14/2019 Tulum CrossFit None AMRAP - 6 minutes

4 Power Snatches - 95/65
8 Push ups		 6 rounds 9 reps
Performed as RX
Ankur Kataria 05/11/2019 District H CrossFit None Partner WOD

METCON
5 Rounds:
600 Meter Run (both run) (around the block)
30 Deadlifts (155/105) *split Reps as desired
30 Lateral Barbell Burpees *split Reps as desired		 32m 53s
Performed as RX
Ankur Kataria 05/10/2019 District H CrossFit None Strength
Build to a Heavy set of 3 Overhead Squats FROM RIG
* 15 minute to build to a heavy set of three
* Focus on a solid push jerk out of the back rack to start each set		 145 lbs
Performed as RX
Ankur Kataria 05/10/2019 District H CrossFit None AMRAP 15:

60 Double Unders
21 Burpees
15 Overhead Squats (115/75)		 3 rounds 133 reps
Workout Scaled
Ankur Kataria 05/08/2019 District H CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 18 rounds 33 reps
Performed as RX
Ankur Kataria 05/07/2019 District H CrossFit None METCON

3 Rounds:
500 Meter Row
400 Meter Run

**Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.		 18m 21s
Performed as RX
Ankur Kataria 05/07/2019 District H CrossFit None Back Squat
12 Minute EMOM

12 x 2
(Fixed Weight)
80% of 1RM		 265 lbs
Performed as RX
Ankur Kataria 05/06/2019 District H CrossFit None METCON

15-12-9:
Power Snatch (95/65)
Box Jump (24/20)
Into
15-12-9:
Overhead Squats (95/65)
Lateral Bar Burpees		 14m 19s
Performed as RX
Ankur Kataria 05/03/2019 District H CrossFit None METCON

4 Rounds:

30 Wallballs (20/14)
20 Alternating Dumbbell Snatches (50/35)
10 Lateral Burpees over Dumbbell		 18m 03s
Performed as RX
Ankur Kataria 05/03/2019 District H CrossFit None AK EMOM (Prep for Murph) - 15 minutes

Minute 1: 5 Strict Pulls ups
Minute 2: 10 Push Ups
Minute 3: 15 Air squats		 15m 00s
Performed as RX
Ankur Kataria 05/02/2019 District H CrossFit Annie on the Run 100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

*Double the Single Unders
CAP 30mins		 15m 51s
Workout Scaled
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