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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 08/16/2018 District H CrossFit None 3 rounds
500m Row (men 2:00 to complete/ Ladies 2:30 to complete)
(Rest 3 mins.)
400m run. (men 2:00 to complete/ Ladies 2:30 to complete)
(Rest 3 mins.)		 1m 29s
Performed as RX
Ankur Kataria 08/15/2018 District H CrossFit None Bench Press
*Build to a 3 rep max in 7:00
*Score heaviest set of 3.

METCON
5 Rounds for time:
5 Weighted pull-ups (35/26)
10 Push press (115lbs/75lbs) *From Floor
50 Double unders		 12m 15s
Workout Scaled
Ankur Kataria 08/10/2018 Crossfit Alinea None BACK SQUAT (5-6-7-8, INCREASING)
BACK SQUAT (3X7, @90-95% OF HEAVIEST 8 ACHIEVED TODAY)

METCON (TIME)
for time (14-min timecap):
100 front squat @115/70*

*each time you drop the bar, you must perform 14 russian swing @53/35
if you are capped, add 1 sec. for each uncompleted rep		 14m 10s
Workout Scaled
Ankur Kataria 08/07/2018 District H CrossFit None Conditioning
Acummulate 4,000m row

*every 3 mins. YOU MUST STEP OUT of the rower for a BREAK of at least 2min.
**SCORE is how many BREAKS it took you to do get to 4,000m
***Goal sub 6/7 Breaks
****CAP 45mins.		 4,332 m
Performed as RX
Ankur Kataria 08/06/2018 District H CrossFit None 100 Sit-ups
75 Pull-ups
50 Strict handstand push-ups
25 Box jumps (24/20)		 215 reps
Workout Scaled
Ankur Kataria 08/03/2018 District H CrossFit None AMRAP 14
8 Bar Facing Burpees
10 Push Press (95/65)
12 Overhead Squats (95/65)		 4 rounds 5 reps
Workout Scaled
Ankur Kataria 08/02/2018 District H CrossFit None Every 3 Minutes for 6 sets:

4 Back Squats

*Back Squat all at 75% of more of a 1 RM		 195 lbs
Performed as RX
Ankur Kataria 07/31/2018 District H CrossFit None METCON
6 Rounds
Minute 1- Row 18/14 Cal
Minute 2- 12 Toes to Bar
Minute 3- 21 Handstand Shoulder taps
Minute 4- Rest		 23m 00s
Workout Scaled
Ankur Kataria 07/30/2018 District H CrossFit None Strength
Bench Press or Floor Press
Build to a max set of 3 reps in 12minutes

METCON

** 20min CAP
4 Rounds
Run 400 meters
20 Burpee Box Jumps (24/20)		 65 reps
Performed as RX
Ankur Kataria 07/27/2018 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.		 16 rounds 12 reps
Workout Scaled
Ankur Kataria 07/25/2018 District H CrossFit None METCON
Run around the block
10 Power Snatch (155/105)
15 Power Clean (155/105)
Run around the block
15 Power Snatch (135/95)
20 Power Clean (135/95)
Run the around the Block
20 Power Snatch (95/65)
25 Power Cleans (95/65)
Run the around the Block		 33m 00s
Workout Scaled
Ankur Kataria 07/24/2018 District H CrossFit Death by Thruster Build to 1 RM Thruster in 10 Minutes
*From Floor

METCON
Death by Thruster 95/65# (COMP.115/75)
1 rep the first minute
2 reps the second minute
3 reps the third minute
..continue until you can no longer get the required amount of reps in the minute timeframe		 10 rounds 0 reps
Performed as RX
Ankur Kataria 07/23/2018 District H CrossFit None 5 Rounds
1 Minute Row Calories
1 Minute Handstand pushups (MOD DB strict press)
1 Minute Double Unders
1 Minute Rest		 650 reps
Workout Scaled
Ankur Kataria 07/20/2018 District H CrossFit None 5 4 3 2 1 2 3 4 5
Back Squat

*Perform a set every 3:00 for the 9 sets.
**Increase loads from 5-1 and do higher load on the 2-3-4-5 past the 1 rep max.		 255 lbs
Performed as RX
Ankur Kataria 07/18/2018 District H CrossFit None Strength
Strict Press

12:00 to establish a 1 rep max

METCON
For reps:
2 Rounds
2:00 Max rep strict pull-ups (Band)
1:00 Rest
2:00 Max rep ring push-ups(Hand Release Push ups)
1:00 Rest
2:00 Max double kettlebell front rack walk (53lbs/35lbs)
1:00 Rest		 157 reps
Performed as RX
Ankur Kataria 07/17/2018 District H CrossFit None AMRAP 25:00
Run 400 meters
15 burpees
*Rest 1:00		 90 reps
Performed as RX
Ankur Kataria 07/14/2018 District H CrossFit None Partner Workout

18 min AMRAP

Workout starts with
75 Synchronized Air Squats

Then with remaining time

**Split reps as desired**
20 Lateral Bar hops
15 Clean and Jerks 135/95
12 Toes to Bar
10 Burpees		 4 rounds 35 reps
Workout Scaled
Ankur Kataria 07/13/2018 District H CrossFit Josie For time:
1-mile Run
Then, 3 rounds of:
30 Burpees
4 Power cleans (155lbs/105lbs)
6 Front squats (155lbs/105lbs)
Then, 1-mile run		 32m 35s
Workout Scaled
Ankur Kataria 07/11/2018 District H CrossFit None For time:
45 Back squats (185lbs/115lbs) FROM RIG
45 Deadlifts (225lbs/155lbs)		 8m 38s
Workout Scaled
Ankur Kataria 07/10/2018 District H CrossFit None AMRAP 5:00
25 Double unders (x2 singles)
3 Pull-ups
25 Double unders
6 Pull-ups
25 Double unders
9 Pull-ups
25 Double unders
12 Pull-ups
*Continue in this fashion until the clock hits 5:00.

5:00 Rest

AMRAP 5:00
3 cal Row
3 Handstand push-ups
6 cal Row
6 Handstand push-ups
9 cal Row
9 Handstand push-ups
12 cal Row
12 Handstand push-ups
*Continue in this fashion until the clock hits 5:00.		 0 rounds 255 reps
Workout Scaled
Ankur Kataria 07/09/2018 District H CrossFit None For time:
Run 200 meters
10 Squat snatch (95lbs/65lbs)
Run 200 meters
8 Squat snatch (115lbs/75lbs)
Run 200 meters
6 Squat snatch (135lbs/95lbs)
Run 200 meters
4 Squat snatch (155lbs/105lbs)
Run 200 meters
2 Squat snatch (165lbs/115lbs)
Run 200 meters		 14m 36s
Workout Scaled
Ankur Kataria 07/07/2018 District H CrossFit None METCON
*in teams of 2

2,000m row (split as desired)
*Person not rowing holds 2 KB 53/35#
** Everytime KBs are down on the floor or transition 10 Synchronized Front Squats EACH (1KB per person)

100 Jumping lunges (split as desired)
*Person not doing lunges holds on a Front Rack 135/95#
**every time you break or switch movements team does 10 Synchronized No Push Up Burpees

50 Shoulder to overhead (spit as desired)		 17m 19s
Workout Scaled
Ankur Kataria 07/06/2018 District H CrossFit None For time:
1500/1300m Row
100 Hand-release push-ups
50 Dumbbell snatches (50lbs/35lbs).		 18m 40s
Workout Scaled
Ankur Kataria 07/05/2018 District H CrossFit None 40-30-20-10
Kettlebell swings (53lbs/35lbs)
Squat Jumps
Sit ups		 13m 56s
Workout Scaled
Ankur Kataria 07/04/2018 District H CrossFit Jenny Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 4 rounds 12 reps
Performed as RX
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