CrossFit Pentagon: WOD: Tues, 22 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: Tues, 22 Jul 08 CFit Pentagon

2-Man team effort: (See WODmovie from 20 Jun, crossfit.com)
3 rounds for min time of:
40 x Overhead Squats - 125lb
50 x Pull-Ups
60 x Box Jumps - 20in.
70 x Jump Rope Double Unders
500m Run (3 laps at PAC)

Both athletes do the run at the same time; otherwise only one athlete performing an event at a time (see video). If as an individual, do 1/2 the reps and the full run. Best time on video was 26:42.

CrossFit Pentagon