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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 03/30/2019 District H CrossFit None METCON
*In teams of 2 or 3
AMRAP 20 mins
2500m row (switch every 2 mins)
Then (w/remaining time)
AMRAP
25 cleans 155/105#
25 V-Ups
50 Squat Jumps

*1 person Working at a time
*Score is total reps (cleans+v-ups+Squat Jumps)		 225 reps
Workout Scaled
Ankur Kataria 03/29/2019 District H CrossFit None METCON

10-9-8-7-6-5-4-3-2-1
Front Squats
Bar Facing Burpees
Strict Pullups

*Front Squats from the floor		 19m 32s
Performed as RX
Ankur Kataria 03/29/2019 Memorial Park None 3 mile run 33m 00s
Performed as RX
Ankur Kataria 03/27/2019 District H CrossFit None METCON
3 Rounds for time:

21 Box jumps (24/20)
15 Push jerks (135lbs/95lbs)
9 Ring dips		 11m 13s
Workout Scaled
Ankur Kataria 03/27/2019 District H CrossFit None 9 minute EMOM:

5 Kipping Swings
5 Strict Pull Ups/Negative Pull Ups
10 Perfect Pushups		 9m 00s
Performed as RX
Ankur Kataria 03/26/2019 District H CrossFit None Strength
Every 4:00 for 12:00 (3 sets):
5 Back squats

*Increase loads from last week		 270 lbs
Performed as RX
Ankur Kataria 03/26/2019 District H CrossFit None METCON
EMOM 9:00
Minute 1
15/12cal Row or bike
Minute 2
6/6 Front rack dumbbell walking lunges
Minute 3
Rest

*The dumbbell walking lunges is 12 reps total (6 reps per leg).		 9m 00s
Performed as RX
Ankur Kataria 03/25/2019 District H CrossFit None METCON
For time:

100 Double unders (200 S/U's)
50 Single arm dumbbell snatch, alternating arms (50lbs/35lbs)
75 Push-ups
100 Air squats
75 Sit-ups
50 Single arm dumbbell push press (50lbs/35lbs)
*Alternate arms after every 5 reps
100 Double unders (200 S/U's)

Time Cap: 30 mins		 24m 30s
Performed as RX
Ankur Kataria 03/22/2019 District H CrossFit CrossFit Open 19.5 Workout 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes		 17m 25s
Workout Scaled
Ankur Kataria 03/20/2019 District H CrossFit None Strength
Every 3:00 for 9:00 (3 sets)
3 Bench press		 175 lbs
Performed as RX
Ankur Kataria 03/20/2019 District H CrossFit None Skill/ Conditioning

8 Rounds: (8mins)

0:20 Handstand hold- back to wall
0:10 Rest
0:20 Kipping pull-ups
0:10 Rest		 8m 00s
Performed as RX
Ankur Kataria 03/19/2019 District H CrossFit None METCON
For time:
3 rounds of:
5 Power cleans (185lbs/125lbs)
10 Bar-facing burpees

Immediately into:

3 Rounds of:
25 Power cleans (95lbs/65lbs)
25 Burpees

*20:00 Time Cap
*The first part of this workout is intended to be completed at a moderate load and should not last more than about 5:00.
*The second part is light where stamina and endurance will be a primary factor.		 18m 33s
Workout Scaled
Ankur Kataria 03/18/2019 District H CrossFit None Strength
Every 4:00 for 12:00 (3 sets)
5 Back squats
***SAME challenging weight		 265 lbs
Performed as RX
Ankur Kataria 03/18/2019 District H CrossFit None Conditioning
12:00 AMRAP
50m Double kettlebell front rack walk (53/35lbs)
20 Jumping lunges
10 Bottom half strict toes to bar (Leg Raises)

*quality over speed
*use KB or DB as available		 5 rounds 22 reps
Performed as RX
Ankur Kataria 03/15/2019 District H CrossFit CrossFit 19.4 3 rounds of:
10 snatches 95/65#
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest		 118 reps
Workout Scaled
Ankur Kataria 03/13/2019 District H CrossFit None For time:

50 Double unders (2x singles)
27 Deadlifts *(185lbs/125lbs)
50 Double unders
21 Deadlifts
50 Double unders
15 Deadlifts
50 Double unders
9 Deadlifts
50 Double unders

*The load on the deadlift needs to be moderate and allow for no more than 3 quick sets.
*COMP 6-7mins
*Goal SUB 10:00		 7m 48s
Workout Scaled
Ankur Kataria 03/12/2019 District H CrossFit None METCON
For time

1,000 Row

Then 6 rounds

5 Strict pullups
10 Burpees
15 Back Squats 95/65# (From Floor)		 19m 08s
Performed as RX
Ankur Kataria 03/11/2019 District H CrossFit None Strength
EMOM for 6:00 (6 sets):
1 Squat Snatch (building)
*0:00, 1:00, 2:00, 3:00, 4:00, 5:00

2:00 Rest
*6:00-8:00

Every 0:30, for 3:00 (6 sets):
1 Squat Snatch @ 80-85% of best lift from part 1
*8:00, 8:30, 9:00, 9:30, 10:00, 10:30

*Log your heaviest single.		 120 lbs
Performed as RX
Ankur Kataria 03/11/2019 District H CrossFit None Conditioning
EMOM 8:00

Odd- 25 Kettlebell swings (53lbs/35lbs)
Even- 25 Abmat sit-ups		 200 reps
Performed as RX
Ankur Kataria 03/08/2019 District H CrossFit CrossFit Open 19.3 200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men- 50-lb. dumbbell, 24-in. box
Women- 35-lb, 20-in box
Time cap: 10 minutes		 88 reps
Performed as RX
Ankur Kataria 03/05/2019 District H CrossFit None METCON
For time
45/36cal Row
45 Overhead squats 115/75#		 11m 36s
Performed as RX
Ankur Kataria 03/05/2019 District H CrossFit None 3 Rounds, for quality:
5 Wall walks
0:10 Abmat headstand
15 Flutter kicks		 6m 06s
Performed as RX
Ankur Kataria 03/04/2019 District H CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 424 reps
Workout Scaled
Ankur Kataria 03/04/2019 District H CrossFit None METCON
AMRAP 10:00 of:
20 Dumbbell snatches, alternating arms (50lbs/35lbs)
10 Burpee box jump (24/20)		 4 rounds 1 reps
Workout Scaled
Ankur Kataria 03/01/2019 District H CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 345 reps
Workout Scaled
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