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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 11/30/2018 District H CrossFit None Barbell Conditioning
AMRAP 8:00
Squat Clean and Jerk

*use 80% of the Strength
*Good Goal 30 Reps		 23 reps
Performed as RX
Ankur Kataria 11/28/2018 District H CrossFit None Strength
Back Squat
Find a 1 rep max in 4:00

*No more than 3 attempts are allowed in this 4:00 timeframe.		 325 lbs
Performed as RX
Ankur Kataria 11/28/2018 District H CrossFit None METCON

For time:
15 Back squats (275lbs/185lbs) FROM RIG
30 Box jump overs (24/20)

*Be Smart on the Box Jump Overs
*MOD Choose from this weights ONLY
225,185,155,135/ 155,135,115,95		 3m 51s
Workout Scaled
Ankur Kataria 11/26/2018 District H CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 04s
Workout Scaled
Ankur Kataria 11/25/2018 District H CrossFit None METCON

30min EMOM
15/12 Cal Row
20 Wallballs 20#/14#
40 Double Unders
15 Ab mat sit-ups w/ Wallball
15 Burpees		 30m 00s
Workout Scaled
Ankur Kataria 11/21/2018 District H CrossFit None PUSH PRESS
3 Push Press In 8:00:

*Find a 3 rep max push press from the floor.		 165 lbs
Performed as RX
Ankur Kataria 11/21/2018 District H CrossFit None For time:
21-15-9
Push Press (Use 70% of part 1)
Kettlebell swing (70lbs/53lbs) (Russian)

*8:00 time cap		 6m 22s
Workout Scaled
Ankur Kataria 11/21/2018 District H CrossFit None AMRAP 8:00
5 Pull-ups
10 Push-ups
30 Double unders

*MOD
5 Ring rows
7 Push-ups from knees
30 Single unders		 5 rounds 7 reps
Workout Scaled
Ankur Kataria 11/19/2018 District H CrossFit None Every 1:30 for 7 sets
2 Power snatch

*Goal Build up as heavy as possible
*NOT a 2RM		 75-85-95-105-115-125-130 lbs
Performed as RX
Ankur Kataria 11/19/2018 District H CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 33s
Workout Scaled
Ankur Kataria 11/18/2018 District H CrossFit None METCON
EMOM 14:00
Odd: 10 Kettlebell push jerks (53lbs/35lbs)
Even: 15 Burpees

*MOD DBs/ Bar 115#/75#. Burpees work till 50 if 15 is unattainable		 14m 00s
Workout Scaled
Ankur Kataria 11/16/2018 Mousetrap Fitness None Metcon (Weight)

5 x 3 Front Squats

Build to approx. 75% of 1RM
Then start first of 5 sets
(not a 3RM)

18 minutes		 205-205-205-215-225 lbs
Performed as RX
Ankur Kataria 11/16/2018 Mousetrap Fitness None Metcon (Time)
3 RFT

15 Box Jumps (24/20)
10 Thrusters (95/65)
10 TTB

14 Min Cap		 8m 07s
Performed as RX
Ankur Kataria 11/13/2018 District H CrossFit None METCON

650m row

Into:
8 Rounds
8 Hang power snatch (95lbs/65lbs)
8 Toes to bar

Into:
650m run (around the block)		 18m 17s
Workout Scaled
Ankur Kataria 11/12/2018 District H CrossFit None Front Squat
Establish 1 rep max in 20:00.

*Clock starts with EMPTY BAR		 260 lbs
Performed as RX
Ankur Kataria 11/11/2018 District H CrossFit None METCON
5 Rounds for Reps:
1:00 Dumbbell push press (50lbs/35lbs)
1:00 Ring push-ups (Knees on the floor /HRPU)
1:00 Row for calories (step out at 50secs)
1:00 Rest		 222 reps
Workout Scaled
Ankur Kataria 11/08/2018 CrossFit Solace NYC None 2018 WZA Team Challenge - Workout 9

Every 4 minutes, for 4 rounds:
3min of work, followed by 1min of rest

Buy-in:
60 Double-Unders
16 Dumbbell Step-overs (24, 20) (50, 35lbs)

Remaining time:
Max Bar Facing Burpees

*Count only burpees		 45 reps
Workout Scaled
Ankur Kataria 11/06/2018 District H CrossFit None Strength
Every 2:30 for 5 sets
1 Clean pull + 1 Squat clean
1 Clean pull + 1 Squat clean

*Do one clean pull, drop the bar, do 1 clean, drop the bar, do one clean pull, drop the bar, do 1 clean. This is one set.
*Leaderboard only heaviest set.
* Keep technique sound throughout all reps.		 115-135-145-155-160 lbs
Performed as RX
Ankur Kataria 11/06/2018 District H CrossFit None METCON
For time:
15-12-9
Deadlift (185lbs/125lbs)
Front squat (Same weight as DLs) - from the floor

*10 min CAP

 6m 24s
Workout Scaled
Ankur Kataria 11/05/2018 District H CrossFit None METCON
4 Rounds for time:
18 Pull-ups
15 Lunge Steps (same place) 115/75#
12 Burpees		 17m 10s
Workout Scaled
Ankur Kataria 11/04/2018 Memorial Gym None 600 meters swim 24m 00s
Performed as RX
Ankur Kataria 11/02/2018 District H CrossFit None Strength
Back Squat - 3 Reps

Build to a heavy, but not maximal set for 3 reps in 12 minutes		 225-245-265-275 lbs
Performed as RX
Ankur Kataria 11/02/2018 District H CrossFit None METCON
3 rounds
AMRAP 3min:
25 Wall balls (20lbs/14lbs)
25 Push-ups
AMRAP Double unders in the remaining time

*At 3 mins 1 Min Break!		 210 reps
Performed as RX
Ankur Kataria 11/01/2018 District H CrossFit None METCON
5 Rounds, NOT for time
(30 mins to complete)

Ring dips (max reps)
1:00 Rest
48ft (12 mats)Double kettlebell front rack walking lunges
1:00 Rest
50m Sled Push 45*3/45*2
1:00 Rest

*Go to failure on the ring dips. If you do more than 15 reps, add load.
*If you get less than 5 reps, add a band to assist for at least 10 reps on the following rounds		 27m 00s
Workout Scaled
Ankur Kataria 10/30/2018 District H CrossFit None METCON
For time:
21-15-9
Deficit handstand push-up (4/2)
*50m Kettlebell farmers carry after each round 53/35#
(Half distance to the parking lot and back)
(MOD DB press)

At the 12:00 mark:

For time:
15-12-9
Weighted pull-up
*100 Double unders after each round

(MOD Pull-ups: Strict pull-up/Band assisted strict pull-ups/2x singles)

*Leaderboard 2 times (1 and 2nd part) without rest.		 17m 58s
Workout Scaled
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