CrossFit Pentagon: WOD: Fri, 25 Jul 08 CFit Pentagon

CrossFit Pentagon

Welcome to CrossFit Pentagon: "It's OK to cry but you can't quit!"

CrossFit Pentagon is gaining ground at the Pentagon but is still far from a mature program. The Pentagon Athletic Center (PAC) staff is slowly embracing CrossFit, but there are no scheduled classes or any CrossFit-specific equipment that you would expect or hope to have available - rings, kettlebells, olympic lifting platforms with bumper plates, medicine balls, climbing ropes, etc.

The PAC is seriously looking into becoming more CrossFit friendly, and has drafted plans for a "Functional Fitness" area in the upcoming Phase II. This will be a racquetball-size area complete with all the CrossFit equipment you will need.

CrossFit Pentagon posts Mon-Fri WOD schedules and encourages athletes to team up in the gym and complete WODs together. All comments and feedback are welcome. Send comments to henry.rogers@pentagon.af.mil.

- Jason Blais and "Riddler" Rogers
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WOD: Fri, 25 Jul 08 CFit Pentagon

For max reps: (see 27May08 on crossfit.com)
Run 1 mile then
2 min of each:
Row
Dumbbell thrusters - 30lb
Medicine ball cleans - 20lb
Jumprope Double-unders
Pull-ups

Continuous clock, no breaks between exercises. Post mile run time and reps for each event.

1 comment:

Jerry Hill said...: Riddler, Joe, and CF Pentagon,
Good to see your website up and running!

Looking Strong, congrats!

-Jerry; July 27, 2008 at 6:01 AM