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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 03/22/2020 Home Garage - Maxie St Randy 75 pound Power snatch, 75 reps for time. 6m 45s
Performed as RX
Ankur Kataria 03/21/2020 Home Garage - Maxie St None Deadlift 5sets x6

Slow 5-8 seconds descends on each rep		 195 lbs
Performed as RX
Ankur Kataria 03/21/2020 Home Garage - Maxie St None Home WOD

Complete for time:
15-12-9

Push-Ups
KB Sumo Deadlift High Pulls
Burpee no push up box/DB/KB Jump Overs

-1:00 Rest-

9-12-15
Burpee no push up box/DB/KB Jump Overs
KB Sumo Deadlift High Pulls
Push-Ups

14:00 Minute CAP		 13m 05s
Performed as RX
Ankur Kataria 03/20/2020 Home Garage - Maxie St None Clean & Jerk 4x3

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

Perform a full clean (squat, from the ground) and push jerk

All 4 sets at the same weight, 70 to 75% of clean		 135-135-135-135 lbs
Performed as RX
Ankur Kataria 03/20/2020 Home Garage - Maxie St None 15 Min EMOM

Min 1 - 45 sec max run, bike, row for distance
Min 2 - 10 1 armed DB/KB Devil's Press (alternate arms each rep)
Min 3 - 20 Alt Reverse DB/KB OH Lunges		 105 reps
Workout Scaled
Ankur Kataria 03/19/2020 Home Garage - Maxie St None AMRAP - 16 minutes
20 KB/DB Russian Swings
30 Mountain Climbers
10 KB/DB Hang Snatch
15 sit ups

Every 2 minutes including at 3-2-1 go... Perform 30 jumping jacks		 4 rounds 20 reps
Performed as RX
Ankur Kataria 03/18/2020 Home Garage - Maxie St None Home WOD

Perform 5 sets of:
:20 sec MAX Sprint
:40 sec recovery

Rest 2:00 mins

AMRAP 7 minutes

10 KB/DB Ground to Overhead
10 KB/Strict Press
100m run		 4 rounds 2 reps
Workout Scaled
Ankur Kataria 03/17/2020 Home Garage - Maxie St None EMOM * 9 minutes

Min 1 - 40 MAX Jump Rope or Mountain Climbers
Min 2 - 20 Db/kb/backpack Front Rack Lunges
Min 3 - 14 Jump Squats w/Backpack

2:00 Rest

AMRAP * 3 minutes
MAX Burpees

Score - Total Burpees

*Fill Backpack with books/water/jugs/etc.		 39 reps
Performed as RX
Ankur Kataria 03/14/2020 District H CrossFit None Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115		 3 rounds 24 reps
Performed as RX
Ankur Kataria 03/13/2020 District H CrossFit None Deadlift 3x5

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

Looking for 85% of 1RM, or adding 5 to 15lbs from previous 3x5
All sets at the same weight		 350 lbs
Performed as RX
Ankur Kataria 03/13/2020 District H CrossFit None 15min AMRAP

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)*
200m run


*1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right, switching arms every rep		 5 rounds 5 reps
Performed as RX
Ankur Kataria 03/12/2020 District H CrossFit None Metabolic Conditioning

For Time:

50 Wallballs (20/14)
50 AbMat Sit-ups
20 Burpee Box Jumps
40 Wallballs (20/14)
40 AbMat Sit-ups
15 Burpee Box Jumps
30 Wallballs (20/14)
30 AbMat Sit-ups
10 Burpee Box Jumps		 19m 26s
Performed as RX
Ankur Kataria 03/11/2020 District H CrossFit None Push Jerk 5x1

#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Scoring: Load		 185-205-215-225 lbs
Performed as RX
Ankur Kataria 03/11/2020 District H CrossFit None Metabolic Conditioning

Alternating On the Minute x 20 (10 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Scale reps and calories on row as needed		 240 reps
Workout Scaled
Ankur Kataria 03/10/2020 District H CrossFit None Gymnastics Skill

10 min EMOM
Odd Minute: 10 to 12 HSPU
Even Minute: 20 to 30 second chin over bar iso hold*

Scale Options: 8-10 HSPU, 1 to 2 abMats, pike push ups

*mixed grip hold, alternating grips each round

Scoring: Reps		 10 reps
Workout Scaled
Ankur Kataria 03/10/2020 None None Metabolic Conditioning

On the 4:00 x 4 Rounds:
50 Double Unders
5 Bar/Ring Muscle-ups
5 Power Snatches

Build in Power Snatch Weight each round, score is your highest snatch weight for 5 reps

Sub 5 burpee pull ups for muscle ups

Start around 50 to 60% of 1RM Snatch and build each round

Scoring: Load		 75-95-115-135 lbs
Performed as RX
Ankur Kataria 03/06/2020 District H CrossFit None Deadlift 3x5

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

Looking to add 5 to 10lbs from last week or 80% of 1RM
All 3 sets performed at the same weight		 335 lbs
Performed as RX
Ankur Kataria 03/06/2020 District H CrossFit None Metabolic Conditioning

Complete 4 Rounds:
100m sled push (135/90lbs on sled)
15 ring dips
10 heavy slam balls (AHAP)

rest 90 seconds, record slowest time		 2m 15s
Workout Scaled
Ankur Kataria 03/04/2020 District H CrossFit None Push Jerk 4x2

#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps		 205-205-205-205 lbs
Performed as RX
Ankur Kataria 03/04/2020 District H CrossFit None Metabolic Conditioning

4 rounds for time:

200m Double DB/KB Front Rack Carry (50,53/35lbs)
12 Double KB/DB Swings
10 Double KB/DB Strict Press		 15m 30s
Workout Scaled
Ankur Kataria 03/03/2020 District H CrossFit None Run 2x800m
Run 2x800m

2 min rest between sets
Record slowest time		 3m 39s
Performed as RX
Ankur Kataria 03/03/2020 District H CrossFit None Metabolic Conditioning

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)		 16m 47s
Workout Scaled
Ankur Kataria 03/02/2020 District H CrossFit None Back Squat 3x5

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

Aiming for 75% of 1RM back squat
All 3 sets at the same weight
 275-275-275 lbs
Performed as RX
Ankur Kataria 03/02/2020 District H CrossFit None Metabolic Conditioning

AMRAP 3:
Macho Man (135/95)

Rest 2 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 2 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man rep = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Scoring: Rounds + Reps		 10 rounds 10 reps
Workout Scaled
Ankur Kataria 02/28/2020 District H CrossFit None Deadlift 3x6

#1: 6 reps
#2: 6 reps
#3: 6 reps

Looking to increase 5 to 15lbs from last week
All sets are performed at same weight
 325-325-325 lbs
Performed as RX
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