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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 11/02/2019 District H CrossFit None n Teams of 3
For Time:
80-70-60-50-40: Calorie Row
30-40-50-60-70: Calorie Bike

Break up work as needed between 3 athletes.

All 3 athletes will run 200m together once a round is completed.

Example: Complete 80cal on the rower, then 30 cals on the bike, all 3 athletes run 200m before beginning 70 cal row

Time Cap: 45 minutes		 39m 00s
Performed as RX
Ankur Kataria 11/01/2019 District H CrossFit None Agility Work

All athletes start facing the District H wall with right foot on starting line, on 3 2 1 Go..

Sprint 40ft forward, past cone and turn 180 degrees 2 burpees and sprint back to starting line, shuffling backwards 40ft to cone, 2 burpees then sprint to starting line to finish.

Athletes will perform drill 4 total times, twice with right foot on starting line facing the District H wall and twice with left foot on starting line facing the right

fastest time recorded		 0m 18s
Performed as RX
Ankur Kataria 11/01/2019 District H CrossFit None AMRAP 12:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)		 6 rounds 16 reps
Workout Scaled
Ankur Kataria 10/31/2019 District H CrossFit None ReBOOT Class

1 round for time:

800m run
30 Love Taps over med ball (20lbs/14lbs)
30 Wall Balls
400m run
30 Med Ball Sit Ups (20lbs/14lbs)
30 Wall Balls
800m run
30 Russian Twists w wall ball (20/14lbs)
30 Wall Balls		 18m 18s
Performed as RX
Ankur Kataria 10/31/2019 District H CrossFit None Barbell Cycling:

5 sets - 3 Squat Cleans + 2 Front Squats - 70 to 75% of 1RM (Clean)

3 sets - 5 Clean Deadlifts - 90% of 1RM Clean

3 sets - 10 OHS with clean grip		 125-175-45 lbs
Performed as RX
Ankur Kataria 10/30/2019 District H CrossFit None Back Squat 4x3

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

Aiming for 80 to 85% of 1RM for all 3 sets, weight remains the same for all 3 sets.

Refer to previous back squat session with sets of 3 for comparison		 275 lbs
Performed as RX
Ankur Kataria 10/29/2019 District H CrossFit None 8 min EMOM

Odd - RX 8 HSPU
Even - RX 2 wall walks

Scaled athletes:
Odd - HSPU with 1 to 3 mats, 8 pike push ups, 8 strict DB presses
Even - 1 to 2 wall walks		 40 reps
Workout Scaled
Ankur Kataria 10/29/2019 District H CrossFit None Metabolic Conditioning

12min AMRAP
15 Pull ups
5 Lateral Hop Burpees
10 Overhead Squats (115/75)

Scoring: Rounds + Reps		 3 rounds 23 reps
Workout Scaled
Ankur Kataria 10/26/2019 District H CrossFit None Metabolic Conditioning

AMRAP 20:

30 AbMat Sit-ups
3 Rope Climbs
100 Meter Waiters/Single Arm OH Carry (KB or DB, 50/53lbs for men, 35/30lbs for women)		 5 rounds 28 reps
Workout Scaled
Ankur Kataria 10/25/2019 District H CrossFit None Squat Clean 5x3

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Aiming for 70% of 1RM, all sets at the same weight. Warm up to working weight (70%ish) and complete 5 sets of 3 reps for quality. Does not have to be touch and go, strive to improve movement patterns.		 155 lbs
Performed as RX
Ankur Kataria 10/25/2019 District H CrossFit None Metabolic Conditioning
Complete 1 round for time

30 cal Assault bike buy in
30 burpees
30 push ups
30 power snatches (75/45lbs)

Perform as heats		 8m 58s
Performed as RX
Ankur Kataria 10/24/2019 Mousetrap Fitness None 3 rounds for quality

750m row
50 D/U's or 75 S/U's
25 Box Step Overs (24/20)
25 G2OH Slam Ball (20/14)
10 Devil Presses (30/20)
10 Tempo Ring Rows (1111)

1 min rest b/t sets

*30 min time cap		 2 rounds 853 reps
Performed as RX
Ankur Kataria 10/22/2019 Mousetrap Fitness None Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar
MIN 5 & 6 - Heavy Hold...Mixing it Up!*

*Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)
Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)		 24m 00s
Performed as RX
Ankur Kataria 10/19/2019 District H CrossFit None Perform as a relay in teams of 2

18-16-14-12-10-8-6
200 Meter Run
Slam balls (40-50/20-30lbs)
Burpees

Each athlete performs a round before moving onto the lower rep scheme		 38m 26s
Performed as RX
Ankur Kataria 10/18/2019 District H CrossFit None Snatch for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps		 95 lbs
Performed as RX
Ankur Kataria 10/18/2019 District H CrossFit None Metabolic Conditioning

Complete 4 rounds with 2 min rest between rounds

100 Meter Sled Push (90/45lbs on sled)
200 Meter med ball run (20/14lbs)
20 wall balls		 17m 37s
Performed as RX
Ankur Kataria 10/16/2019 District H CrossFit None Barbell Cycling

6min EMOM of 5 push presses from the floor

RX 135/95, RX+155/105


Scale options, 115/85, 95/65		 135 lbs
Performed as RX
Ankur Kataria 10/16/2019 District H CrossFit None Metabolic Conditioning

4 Rounds:

15 Kettlebell Swing (70/53)
400 Meter Run
20 Overhead DB Walking Lunge (50/35lbs)		 16m 28s
Workout Scaled
Ankur Kataria 10/08/2019 District H CrossFit None 8 min EMOM

Odd mins: 6 to 8 HSPU
Even Minutes: 30 second HS holds

RX+ 10 HSPU		 24 reps
Workout Scaled
Ankur Kataria 10/08/2019 District H CrossFit None Metabolic Conditioning
1,000 Meter Row

Directly Into

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")		 13m 05s
Performed as RX
Ankur Kataria 10/07/2019 District H CrossFit None Strength: Thrusters

Build to a heavy 5 rep for the day, then perform 2 sets of 5 at 75%

Record 5 reps, and drop sets in notes.

Aim for 5 to 10lbs heavier than last week		 160 lbs
Performed as RX
Ankur Kataria 10/07/2019 District H CrossFit None Metabolic Conditioning

4 Rounds:

200 Meter Run
12 D Ball Cleans over the shoulder 60 to 50/30 to 25lbs
9 Strict Presses (95/65)		 11m 34s
Performed as RX
Ankur Kataria 10/05/2019 District H CrossFit None 8 min time cap

Row 80 Calories

Partner A is on the rower
Partner B is holding a 225/135lb barbell at the top of the deadlift

Switch as needed and when Partner B drops the barbell. Mandatory switch if barbell is dropped. Partner A may only row when bar is off the ground.

--Rest 3 mins---

8 min time cap

Complete 100 plate burpees

Partner A is performing burpees onto a 45/25lb plate, both feet must touch the plate, full extension not required.

Partner B is hugging a 50/30lb Dball at chest level while marching in place

Record time finished or score at time cap of both rounds.		 10m 41s
Performed as RX
Ankur Kataria 10/04/2019 District H CrossFit None Agility Work - Sprints

Athletes start in the prone position on the floor, on the Go command they will burpee onto their feet and

sprint forward 40ft around the cone
shuffle backwards 40ft
sprint forward 40ft around the cone
shuffle backwards 40ft
finishing with a 3rd and final 40ft sprint forward.

Record fastest time.

Each athlete gets 5 attempts at fastest time.		 0m 15s
Performed as RX
Ankur Kataria 10/04/2019 District H CrossFit None Metabolic Conditioning

4 Rounds:

40 Double Unders
12 HSPU
3 Rope Climbs		 11m 11s
Workout Scaled
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