CrossFit Pentagon: WOD: Fri, 31 Oct 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, 31 Oct 08 CFit Pentagon

“Brandon’s Bad Day” (see video on 03 Aug 07 on crossfit.com)
5 rounds for min time of:
15 x Overhead Squats – 95lb
15 x L-Pull-Ups
15 x Split Jerk – 95lb
15 x Knees-to-Elbows
15 x Hang Clean – 95lb
15 x Back Extension – 25lb

Happy Halloween!

CrossFit Pentagon