Tuesday, March 27th, 2018

CrossFit 404 Social | Midtown Bowl: Thursday, March 29th at 7:30pm

Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes!

SKILL: Agility Work

Speed Ladder Drills

WOD: 'Barbara'

5 Rounds of the following -

20 Pull-Ups

30 Push-Ups

40 Abmat Sit-Ups

50 Air Squats

*Rest 3 Minutes between rounds

Spirit of the WOD - Choose to scale the reps in this workout as necessary by either doing 3-4 rounds, or by sticking to a consistent number of reps below the prescribed rep count each round.

AFTER PARTY: 400m Cooldown Walk

***404 FOUNDATIONS CLASS @ 8:30PM***

12 MINUTE AMRAP

10 Push Jerks

30 Double Unders

Monday, March 26th, 2018

CrossFit 404 Social | Midtown Bowl: Thursday, March 29th at 7:30pm

Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes!

STRENGTH: Front Squats

10 @ 40%

8 @ 50%

3 x 5 @ 60%

WOD: 'Volatile'

15 Minute AMRAP

100 Double Unders

10 Power Cleans (185/135)

75 Double Unders

8 Power Cleans (225/155)

50 Double Unders

6 Power Cleans (255/175)

Spirit of the WOD - The first Power Clean weight should be moderately heavy, but achievable for sets of several touch-and-go reps at a time. Steadily increase weight throughout the workout until you will be challenged to complete reps; paying attention to moving weight and form over speed.

AFTER PARTY: Rollout Quads and Calves

***404 MISSFITS @ 10AM***

3 Rounds -

400m Run

25 Wall Balls (14#)

8 Ring Dips

20 Toes to Bar

***404 ENDURANCE WOD @ 6:30PM***

24 Minute E2MOM

12 Kettlebell Swings

200m Run

Sunday, March 25th, 2018

PRE: Bench Press

5 x 10 @ 50-65%

WOD: 2 Rounds for time -

500m Row

30 Deadlifts (185/115)

25 Toes to Bar

20 Ring Dips

15 Box Jumps (30/24)

***404 MISSFITS @ 9AM***

4 Rounds -

10 Dumbbell Step Ups (20#)

15 Renegade Rows (20#)

50 Mountain Climbers

4 Rounds -

10 Dumbbell Thrusters (20#)

15 Tricep Dips

10 Kettlebell Sumo Deadlift High Pulls (35#)

20 Kettlebell Swings (35#)

*Finish with 8 x 200m Sprints