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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 05/02/2019 District H CrossFit None E2MOM for 10 minutes

Bench Press - 8 reps		 135 lbs
Performed as RX
Ankur Kataria 04/30/2019 District H CrossFit None Strength

15 minutes to build to a heavy power clean and push jerk - 1RM



* First 5 Minutes: Very Light
* Second 5 Minutes: Moderate Weights
* Last 5 Minutes: Heavy Attempts		 185 lbs
Performed as RX
Ankur Kataria 04/30/2019 District H CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 30s
Performed as RX
Ankur Kataria 04/30/2019 District H CrossFit None E2MOM for 10 minutes

Bench Press - 8 reps		 135 lbs
Performed as RX
Ankur Kataria 04/24/2019 District H CrossFit None METCON
3 Rounds:
10 Front Squats (185/135) (should Only break once every set)
20 Pull-ups (MOD use bands or practice pull ups for 1min.)
50 Double Unders (150 Singles)		 14m 49s
Workout Scaled
Ankur Kataria 04/23/2019 District H CrossFit None METCON
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest

*Partner up with someone that will be using the same weight as you.
*try to avoid having more than 8 bars on the floor
*start on any station if you are partnering up
*follow same order as written		 237 reps
Performed as RX
Ankur Kataria 04/22/2019 District H CrossFit None Strength
POWER CLEAN
*15 minutes to build to a heavy triple power clean.
** Partner Up		 185 lbs
Performed as RX
Ankur Kataria 04/22/2019 District H CrossFit None METCON

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

*CAP 15mins		 8m 19s
Performed as RX
Ankur Kataria 04/18/2019 District H CrossFit None Strength:

E2MOM - 20 minutes

5 bench press - 75% of 1RM		 135 lbs
Performed as RX
Ankur Kataria 04/18/2019 None None AMRAP 18:

12 Strict Pullups
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups		 5 rounds 13 reps
Workout Scaled
Ankur Kataria 04/16/2019 District H CrossFit None METCON

AMRAP 4:
27 Air Squats
21 Power Cleans (135/95)
15 Burpee Box Jump(24/20)

**Rest 4 Minutes

AMRAP 4:
27 Air Squats
21 Power Cleans (115/80)
15 Burpee Box Jump (24/20)

**Rest 4 Minutes

AMRAP 4:
27 AirSquats
21 Power Cleans (95/65)
15 Burpee Box Jump (24/20)		 194 reps
Performed as RX
Ankur Kataria 04/16/2019 District H CrossFit None 8 minutes row 2,100 m
Performed as RX
Ankur Kataria 04/15/2019 District H CrossFit None Strength
15 minutes

Build to a moderate 3-position squat snatch

* Positions are: pockets, one inch above the knee, floor
* Complete complex without letting go of the bar
* Start very light and get comfortable receiving the bar in the bottom		 115 lbs
Performed as RX
Ankur Kataria 04/15/2019 District H CrossFit None METCON

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

MOD regular pullups / kipping pullups / MOD reps 15-12-9		 11m 31s
Workout Scaled
Ankur Kataria 04/12/2019 District H CrossFit None METCON
4 Rounds For Time:
400 Meter Run
3 Rounds of Macho Man (135/95)

*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks *		 16m 25s
Workout Scaled
Ankur Kataria 04/12/2019 District H CrossFit None Brews and Dudes...

Strict Press - 1RM		 135-140-145 lbs
Performed as RX
Ankur Kataria 04/12/2019 District H CrossFit None Brews and Dudes...

Front Squat - 1RM		 245-275-285 lbs
Performed as RX
Ankur Kataria 04/12/2019 District H CrossFit None Brews and Dudes...

Power Clean - 1RM		 175-180-185 lbs
Performed as RX
Ankur Kataria 04/12/2019 District H CrossFit None Brews and Dudes...

4 Minute of Bar Facing Burpees		 51 reps
Performed as RX
Ankur Kataria 04/10/2019 District H CrossFit None AMRAP 5:
Buy-In: 300m Run

Immediately Into
12 Deadlifts (185/135)
8 Box Jumps (24/20)

**Rest 5 Minutes

AMRAP 5:
Buy-In: 200m Run

Immediately Into
8 Deadlifts (225/155)
8 Box Jumps 24/20)

**Rest 5 Minutes

AMRAP 5:
Buy-In: 100m Run

Immediately Into
4 Deadlifts (245/165)
8 Box Jumps (24/20)		 175 reps
Performed as RX
Ankur Kataria 04/08/2019 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 15 reps
Performed as RX
Ankur Kataria 04/06/2019 District H CrossFit None Metcon
With a partner for time:

6 Rounds:
20 Front rack lunges Steps KB or DB (53lbs/35lbs ea)
200m Run

Immediately into

6 Rounds:
20 Pull-ups
200m Run

*Alternate rounds with a partner..each person does 3 rounds of each couplet.
25min. CAP		 23m 11s
Workout Scaled
Ankur Kataria 04/03/2019 District H CrossFit None Strength
(15:00)
3 2 2 1 1 1
Split Jerk (From Floor)

*Perform a set every 2:30		 135-155-175-185-190 lbs
Performed as RX
Ankur Kataria 04/03/2019 District H CrossFit None 8min. AMRAP

30 Flutter kicks (floor)
30 Push Ups
100m Run		 3 rounds 24 reps
Performed as RX
Ankur Kataria 04/02/2019 District H CrossFit None METCON
For time:
1,000m Row
50 Dumbbell box step ups (50/35lbs per hand, 20/16 )
25 Strict Pullups
50 Goblet squats KB or DB (53/35lbs)
1mile Run (2x school lap)

*CAP 25mins.		 22m 33s
Performed as RX
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