CrossFit Pentagon: WOD: Mon, 14 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: Mon, 14 Jul 08 CFit Pentagon

"Frellan" (see 27 Jun 08 on Crossfit.com)

3 rounds for time of:

800m Run (5 laps at PAC)

21 x Kettlebell Swings - 55lb

21 x Thrusters - 95lb

21 x Pull-Ups

TTB (Time To Beat): 35:29

What's a thruster? Go to crossfit.com and click on "Exercises" in the top-left corner, then search for "thruster." If you need to borrow a 55lb kettlebell, e-mail Riddler at henry.rogers@pentagon.af.mil or stop my his office at 4C152.

2 comments:

"Riddler" Rogers said...: As rx'd: 35:29
I had to break the thrusters into 2 sets.; July 14, 2008 at 4:37 PM
lc said...: 48YOM; 29:56; scaled to 50# DB, 75# thrusters.

Tails; July 15, 2008 at 7:10 AM