Category Archives: Blog

SUNDAY, SEPTEMBER 11, 2016

 

WOD: September 11th Memorial WOD

2001m Row or Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Pull-Ups

11 Power Cleans (175/125)

11 Handstand Push-Ups

11 Kettlebell Swings (70/55)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/ 75)

2001m Row or Run

The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). The 125 pound Thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound Power Cleans symbolizes the AA Flight 175 that hit the South Tower. The 170 pound Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound Push Jerk  represents the number of floors in each tower of the World Trade Center.

 

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MONDAY, MAY 30, 2016

 

WOD: ‘Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

*If you are fairly new to doing this sort of volume, consider partnering up with someone to partition the reps, while still both running the miles.

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SUNDAY, MARCH 29, 2015

 

WOD: Crossfit Games Open 15.5

27 Calorie Row

27 Thrusters (95/65)

21 Calorie Row

21 Thrusters (95/65)

15 Calorie Row

15 Thrusters (95/65)

9 Calorie Row

9 Thrusters (95/65)

 

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SUNDAY, MARCH 29, 2015

 

WOD: Crossfit Games Open 15.5

27 Calorie Row

27 Thrusters (95/65)

21 Calorie Row

21 Thrusters (95/65)

15 Calorie Row

15 Thrusters (95/65)

9 Calorie Row

9 Thrusters (95/65)

 

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TUESDAY, MARCH 24, 2015

 

Strength: Back Squat

3 @ 70%, 3 @ 80%, 3 @ 90%

 

WOD: 3 Rounds for Time

10 Overhead Squat (155/115)

200m Suitcase Carry (100m each arm) (55/35)

 

After Party: 3×10 RDL’s at a moderate weight

 

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UPCOMING ON-RAMP COURSE

 

The next OnRamp course starts June 16th at 7:30pm.  Click here to get your CrossFit journey started!

 

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CrossFit 404 opens in may

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Brunch and a movie with CF404!

 

Yesterday was an awesome day at CrossFit 404. We staged a “Tribute to Murph” Day.  The turnout was great. After an early morning brutal workout of Murph (in the freezing rain), more than 20 people met up at Urban Pl8 to have a great brunch. From there, we went and saw the “Murph: The Protector,” a feature-length documentary about the life and death of the fallen hero who the legendary CrossFit workout was named after. Thanks to everyone who came out and we look forward to many more events just like this in the future!

Brunch at Urban Pl8

Brunch at Urban Pl8

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