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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 09/24/2018 District H CrossFit None Strength
Part 2
3 3 3 3 3
Hang squat snatch

*Perform a set every 3:00.		 95 lbs
Performed as RX
Ankur Kataria 09/22/2018 District H CrossFit None METCON
With a partner for time:
2 rounds

400m run together
40 Synchro wall ball shots (20lbs/14lbs)
30 Synchro toes to bar
20 Power cleans (185/135) (1 person working at a time)		 19m 31s
Workout Scaled
Ankur Kataria 09/20/2018 District H CrossFit None DEADLIFT
5 5 5 5 5

*Perform a set every 4:00
*ALL sets ABOVE 85%		 235-255-275-295-300 lbs
Performed as RX
Ankur Kataria 09/19/2018 District H CrossFit None EMOM 28:00
1:00 18/12 calorie row
2:00 3-5 Bar muscle ups (MOD 8 C2B or C2B w/band)
3:00 50 Double unders (MOD 100 Singles or :40sec Practice)
4:00 15 Burpees

*WORK for 50 sec.		 28m 00s
Workout Scaled
Ankur Kataria 09/18/2018 District H CrossFit None METCON
3 Rounds for time:
Run 400 meters
10 Thruster (135lbs/95lbs)

*Goal 12min or less.
*Thrusters should be UNBROKEN		 12m 20s
Workout Scaled
Ankur Kataria 09/17/2018 District H CrossFit None Strength
POWER CLEAN
Build to a 1 rep max power clean in 10:00		 165 lbs
Performed as RX
Ankur Kataria 09/17/2018 District H CrossFit None METCON
4 Rounds for time:
25 Abmat sit-ups
5 Power cleans
*75-80% of todays heaviest clean		 7m 02s
Performed as RX
Ankur Kataria 09/14/2018 District H CrossFit None METCON
Partner WOD
(Teams of 2)

3 Rounds for time:

15 Double kettlebell Russian swings (53lbs/35lbs)
300-meter Row (if no row is available 20/15 cal bike)
*Sprint effort

*One person does that 15 swings and the 300-meter row, then the next person goes.that is one round.		 9m 53s
Workout Scaled
Ankur Kataria 09/12/2018 District H CrossFit None For time:
35/30-Cal. Row
30/25 Burpees over bar.
45/40 Single-arm overhead squat (50lbs/35lbs)
40/45 Single-leg squats
25 Box jump-overs, 30/24 box
Sled push 100m 4x45lbs/3x45lbs		 18m 45s
Performed as RX
Ankur Kataria 09/10/2018 District H CrossFit None Every 2:00 for 4 sets
5 Push press

*The goal is to build to a near max for 5 reps on the push press.
**Attempt to have no failed reps.		 95-115-135-155 lbs
Performed as RX
Ankur Kataria 09/10/2018 District H CrossFit None METCON
10 Rounds for max reps: (20 mins)
0:15 Strict pull-ups
0:30 Push-ups
0:45 Air squats
0:30 Rest
(2mins)		 348 reps
Performed as RX
Ankur Kataria 09/08/2018 District H CrossFit None METCON
In teams of 2
4 Rounds for time:
12 mats double kettlebell or DB front rack walking lunge (53lbs/35lbs)
12 mats walking lunge *Unloaded
400 meter run

*Partner 1 does the lunges and the run, then partner 2 does the lunges and the run. Each person completes 4 rounds.		 26m 15s
Performed as RX
Ankur Kataria 09/06/2018 District H CrossFit None 5 Rounds NOT for time:

6 Back squats AHAP
6 Box jumps (30/24)
50m Sled push (3*45/2*45)
200-meter Row		 225 lbs
Performed as RX
Ankur Kataria 09/05/2018 District H CrossFit None METCON
AMRAP 6:00
2 Deficit handstand push-ups (6/4) (MOD STRICT PRESS)
4 Hang power cleans (185lbs/125lbs)

3:00 Rest before beginning part 2.

AMRAP 6:00
10 Handstand push-ups (MOD PUSH PRESS)
10 Hang power cleans (135lbs/95lbs)		 11 rounds 1 reps
Workout Scaled
Ankur Kataria 09/04/2018 District H CrossFit None METCON
For time:
20 Pull-ups
30 Overhead squats (95lbs/65lbs)
20 Pull-ups
20 Overhead squats (135lbs/95lbs)
20 Pull-ups
10 Overhead squats (165lbs/110lbs)
20 Pull-ups		 13m 40s
Workout Scaled
Ankur Kataria 08/31/2018 District H CrossFit None METCON
21 15 9 reps for time of:
Power Snatches (95lbs/65lbs)
Chest-to-bar pull-ups
400m Run		 16m 55s
Workout Scaled
Ankur Kataria 08/30/2018 District H CrossFit None METCON
For time:
15 Back squats (275lbs/185lbs)
Burpee broad jump across 150 feet		 4m 20s
Workout Scaled
Ankur Kataria 08/30/2018 District H CrossFit None Strength
Back Squat
Find a 1 rep max in 4 minutes

*Spend 6 mins to build up
*No more than 3 attempts are allowed in this 4:00 timeframe.
 295 lbs
Performed as RX
Ankur Kataria 08/28/2018 District H CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 16s
Workout Scaled
Ankur Kataria 08/27/2018 District H CrossFit None METCON
EMOM 24 mins
Min 1. 15/12 Cal Row
Min 2. 12 Burpee box jump overs
Min 3. 10 Power Cleans 135/95#
Min 4. REST		 6 rounds 0 reps
Workout Scaled
Ankur Kataria 08/25/2018 District H CrossFit None METCON
With a partner for time:

4 Rounds
10 Synchronized toes to bar
200 meter run
Into
4 Rounds
15 Full Snatches 135/95#
200 meter run		 24m 17s
Workout Scaled
Ankur Kataria 08/23/2018 Crossfit Alinea None Power Clean
5-5-3-3-2-2
Build to max weight

18 min AMRAP:
24 Single Hand Russian KB swings - 53/35
18 Dumbbell S2O - 45/25
12 racked DB/KB reverse lunges - 53,45/35,25		 6 rounds 24 reps
Workout Scaled
Ankur Kataria 08/21/2018 District H CrossFit None Strength
Part 1
Every 3:00 for 5 sets

8 Back squats
*Find an 8 rep max for the day

then
Part 2
Every 2:00 for 5 sets:
3 Front squat + 1 thruster

*From Rig
*Start the first set with a light load and build to a max over the course of the 5 sets.		 Back Squat - 205 lbs
Front Squat/Thruster - 155lbs lbs
Performed as RX
Ankur Kataria 08/20/2018 District H CrossFit None Conditioning
3 Rounds for time:
400 meter run
30 Burpees		 15m 32s
Performed as RX
Ankur Kataria 08/17/2018 District H CrossFit Randy Strength
In 10:00, build to a:
2 rep max "Full" snatch

*Drop the bar between reps. Reps must be completed in a 0:30 window.

Randy
75 pound Power snatch, 75 reps for time.		 8m 19s
Workout Scaled
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