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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 10/02/2019 District H CrossFit None Barbell Cycling

6min EMOM of 5 Deadlifts
RX: 255/155lbs, RX+: 275/165lbs

Scale options: 225/135lbs, 205/115lbs, 185/105lbs, 155/100lbs, 135/95lbs		 30 reps
Performed as RX
Ankur Kataria 10/02/2019 District H CrossFit Gut Feeling 12min AMRAP:

12 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
12 Push Jerks (135/95)
21 Toes to Bar		 1 rounds 54 reps
Workout Scaled
Ankur Kataria 10/01/2019 District H CrossFit None Pull-ups (Strict): Max Reps

Complete 4 sets of max rep strict pull ups, post highest set and record subsequent sets.

Rest 2 to 3 mins between attempts		 6 reps
Performed as RX
Ankur Kataria 10/01/2019 District H CrossFit Front Runner For Time:

200 Meter Run, 6 Front Rack Barbell Lunges
200 Meter Run, 8 Front Rack Barbell Lunges
200 Meter Run, 12 Front Rack Barbell Lunges
200 Meter Run, 16 Front Rack Barbell Lunges
200 Meter Run, 20 Front Rack Barbell Lunges

Barbell: 115/75		 10m 29s
Performed as RX
Ankur Kataria 09/30/2019 District H CrossFit None Strength: Thrusters

Build to a heavy 5 rep for the day, then perform 2 sets of 5 at 70%

Record 5 reps, and drop sets in notes.		 160 lbs
Performed as RX
Ankur Kataria 09/30/2019 District H CrossFit None Metabolic Conditioning:

10 min AMRAP of:

6 Power Snatches (135/95lbs)
8 box jump overs (24/20ins)
12 hand release push ups

 4 rounds 6 reps
Workout Scaled
Ankur Kataria 09/26/2019 District H CrossFit Sleeping Bag Metabolic Conditioning:

4 Rounds:

20 Kipping Pull-ups
200 Meter Run
30 AbMat Sit-ups
200m/short side lap with 20/14lbs wall ball		 23m 10s
Performed as RX
Ankur Kataria 09/25/2019 District H CrossFit None Barbell Cycling: Hang Power Cleans

6 min EMOM:
5 hang power cleans

RX 155lbs/105lbs, RX+ 185lbs/125lbs

Scale options: 135lbs/95lbs, 115lbs/75lbs, 95lbs/65lbs		 30 reps
Performed as RX
Ankur Kataria 09/25/2019 District H CrossFit None Metabolic Conditioning:

3 rounds for time

400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)		 18m 27s
Performed as RX
Ankur Kataria 09/23/2019 District H CrossFit None Strength:

Back Squat Athletes take 4 attempts at 1 rep max

*rest 3 to 4 mins between attempts*		 340 lbs
Performed as RX
Ankur Kataria 09/23/2019 District H CrossFit None Metabolic Conditioning:

8 min AMRAP
50 Toes to Bar
50 DB Box Step Up (50/35lbs, 20in/16in)

 1 rounds 11 reps
Performed as RX
Ankur Kataria 09/17/2019 District H CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 02s
Workout Scaled
Ankur Kataria 09/17/2019 District H CrossFit None Strength: Accumulate 50 chin ups

In the least amount of sets accumulate 50 chin ups (palms facing you)

Record time.		 6m 24s
Performed as RX
Ankur Kataria 09/16/2019 District H CrossFit None Strength:

Back Squats 5 sets of 2 @ 90% of 1RM

*Maintain same weight across all 5 sets, add 5 to 10lbs from last week if 90% is unknown. Allow 20 to 25 mins to perform		 305 lbs
Performed as RX
Ankur Kataria 09/16/2019 District H CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 52s
Workout Scaled
Ankur Kataria 09/14/2019 District H CrossFit None Perform with a partner

7 min AMRAP of:

100 Double Unders
25 Toes 2 Bars

One person working while partner holds a wall sit.

3min rest

7 min AMRAP of:

Stone/ Slam ball to Shoulder for reps (90/70)

One person working while partner holds slam ball at chest

3min rest

For time: 400m Stretcher carry run (135/95)

Records reps for both AMRAPs and time for run		 3 rounds 42 reps
Workout Scaled
Ankur Kataria 09/12/2019 CrossFit Dekerta None Lifting: Snatch

EMOM 8 min

1 Low Hang Squat Snatch @70%

 121 lbs
Performed as RX
Ankur Kataria 09/12/2019 CrossFit Dekerta None WOD: For Time

21 - 15 - 9

Power Clean
Back Squat
Floor Press

RX: 40/30kg
RX +: 50/35kg

TC: 12 min		 8m 50s
Performed as RX
Ankur Kataria 09/11/2019 CF Krakow None WOD: landmine complex

5 sets of

8/8x single leg RDL
8/8x half kneeling press
8/8x antirotation
30" plank

2' rest		 66 (30 kgs) lbs
Performed as RX
Ankur Kataria 09/09/2019 District H CrossFit None Strength:

Back Squats 4 sets of 3 @ 85% of 1RM

*or add 5 to 10lbs from last week*		 285 lbs
Performed as RX
Ankur Kataria 09/09/2019 District H CrossFit None Metabolic Conditioning:

3 Rounds for time.

400m Run
7 Power Cleans 115/85
7 Hang Squat Cleans
7 Front Squats		 13m 12s
Performed as RX
Ankur Kataria 09/07/2019 District H CrossFit Fight Gone Worse Fight Gone Worse

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

50 lb DB Thruster
95 lb Power Snatch
20 Box jump
95 lb Push Press
Row for calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of rotate, the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.		 196 reps
Performed as RX
Ankur Kataria 09/06/2019 District H CrossFit None Agility/Plyometric Work:

Kneeling Jump Squat training
5 sets of 3 quality reps

*Advanced athletes can perform kneeling jump squat into broad jump for distance.

*Athletes unable to perform kneeling jump squat can practice broad jumps		 24 reps
Performed as RX
Ankur Kataria 09/06/2019 District H CrossFit None Metabolic Conditioning:

15 min AMRAP of

10 Strict Ring Dips
15 DBall Cleans/OverShoulder (50/30)
10 Toes 2 Bars
100m Sprint		 4 rounds 19 reps
Performed as RX
Ankur Kataria 09/04/2019 District H CrossFit None Strength - 15 mins

Back Squat 3 sets of 5

All sets at same weight.

Aim for 80% of 1RM or add 5-10 lbs from last week

 280 lbs
Performed as RX
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