CrossFit Pentagon

July 10

2010-07-10T10:48:00.003-04:00

"Gymspastics"

3 rounds for min time of:

400 m run

10 x Muscle-Ups

25 yards handstand walk

10 x Standing Back Flip

10 x GHD Sit-Ups

TTB = 32 min

WOD: Friday, 19 June 2009

2009-06-19T09:28:00.001-04:00

Complete 7 rounds:

Walking lunge 100 ft.

Max set of pull-ups

20 Push-ups

WOD: Thurs, 18 JUNE 2009

2009-06-18T10:01:00.002-04:00

Three rounds for time of:

400-meter run

35-pound dumbbell "thruster," 21 reps

Post time to comments.

** Suggestion is to bring the dumbbells up to the track area **

WOD: Tues, 16 JUNE 2009

2009-06-16T10:44:00.001-04:00

Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats

If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar.

Post time and needed modifications to comments.

WOD: Mon 15 June 2009

2009-06-15T09:21:00.001-04:00

For time:

135 lb Thruster, 10 reps, 50 Double-unders

135 lb Thruster, 8 reps, 40 Double-unders

135 lb Thruster, 6 reps, 30 Double-unders

135 lb Thruster, 4 reps, 20 Double-unders

135 lb Thruster, 2 reps, 10 Double-unders

Post time to comments.

WOD: Thurs, 11 June 2009

2009-06-11T08:28:00.001-04:00

For time:

185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows

Post time to comments.

WOD: WED, 10 JUNE 09

2009-06-10T07:29:00.001-04:00

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean,

15 reps21 Pull-ups

Post time to comments.

WOD: TUE 09 JUNE 2009

2009-06-09T11:41:00.003-04:00

Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can.

Rest 10 seconds.

Repeat this 7 more times for a total of 8 sets.

Your score is counted by total number of reps in 8 sets.

CrossFitter - 225 lbs

Fire Breather - 315 lbs

Post total reps of deadlift to comments.

CrossFit Football WOD

WOD: Mon 08 June 2009

2009-06-08T10:02:00.001-04:00

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD: FRI 05 JUNE 2009

2009-05-29T14:29:00.002-04:00

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

** Weather dependent, this can be done outside at the pull-up staions below the Pentagon Library and Conference Center

WOD: THURS 04 JUNE 2009

2009-05-29T14:28:00.000-04:00

Hang squat clean

3-3-3-3-3-3-3 reps

Post loads to comments.

WOD: WED 03 JUNE 2009

2009-05-29T14:16:00.001-04:00

Run 5 K

Post time to comments.

WOD: 02 JUNE 2009

2009-05-29T14:14:00.001-04:00

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Post time to comments.

Yes!!!

The PAC does have kettlebells now

WOD: Mon, 01 JUNE 2009

2009-05-29T14:12:00.001-04:00

GRACE

135 lb Clean and Jerks

30 reps for time

Post time to results

WOD: Fri, 27 Mar 09 CFit Pentagon

2009-03-20T13:05:00.000-04:00

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

WOD: Thur, 26 Mar 09 CFit Pentagon

2009-03-20T13:03:00.002-04:00

Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

WOD: Wed, 25 Mar 09 CFit Pentagon

2009-03-20T13:02:00.000-04:00

Shoulder press

3-3-3-3-3 reps

Post loads to comments.

WOD: Tue, 24 Mar 09 CFit Pentagon

2009-03-20T13:01:00.000-04:00

Three rounds for time of:

Row 1000 meters

45 pound Thruster, 50 reps

30 Pull-ups

Post time to comments.

WOD: Mon, 23 Mar 09 CFit Pentagon

2009-03-20T13:00:00.000-04:00

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to comments.

WOD: Fri, 20 Mar 09 CFit Pentagon

2009-03-15T16:07:00.001-04:00

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD: Thur, 19 Mar 09 CFit Pentagon

2009-03-15T16:05:00.000-04:00

3 rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

WOD: Wed, 18 Mar 09 CFit Pentagon

2009-03-15T16:04:00.001-04:00

For time:

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

WOD: Tue, 17 Mar 09 CFit Pentagon

2009-03-15T16:03:00.000-04:00

Push Jerk

1-1-1-1-1-1-1 reps

Post loads to comments.

WOD: Mon, 16 Mar 09 CFit Pentagon

2009-03-15T16:00:00.001-04:00

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

WOD: Fri, 13 Mar 09 CFit Pentagon

2009-03-10T12:36:00.001-04:00

"Quarter Gone Bad"

Five rounds for total reps of:

135 pound Thruster, 15 seconds

Rest 45 Seconds

50 pound Weighted pull-up, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 seconds

Post total reps for all five rounds to comments.

WOD: Thur, 12 Mar 09 CFit Pentagon

2009-03-10T12:34:00.000-04:00

Run

10 K

Post time to comments.

WOD: Wed, 11 Mar 09 CFit Pentagon

2009-03-10T12:32:00.000-04:00

Deadlift

1-1-1-1-1-1-1 reps

Post loads to comments.

WOD: Tue, 10 Mar 09 CFit Pentagon

2009-03-10T12:30:00.002-04:00

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball (sub 45 lb thrusters, 30 reps)

Post time to comments.

WOD: Mon, 09 Mar 09 CFit Pentagon

2009-03-10T12:27:00.001-04:00

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD: Fri, 06 Mar 09 CFit Pentagon

2009-02-27T12:15:00.000-05:00

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

WOD: Thur, 05 Mar 09 CFit Pentagon

2009-02-27T12:14:00.000-05:00

Run 5 K

Post time to comments.

WOD: Wed, 04 Mar 09 CFit Pentagon

2009-02-27T12:12:00.000-05:00

"Helen"
Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Post time to comments.

WOD: Tue, 03 Mar 09 CFit Pentagon

2009-02-27T12:11:00.001-05:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

WOD: Tue, 03 Mar 09 CFit Pentagon

2009-02-27T12:11:00.000-05:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

WOD: Mon, 02 Mar 09 CFit Pentagon

2009-02-27T12:09:00.000-05:00

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps

10 Pull-ups

Post rounds completed to comments.

WOD: Fri, 27 Feb 09 CFit Pentagon

2009-02-20T14:15:00.001-05:00

Deadlift

3-3-3-3-3 reps

Post loads to comments.

WOD: Thur, 26 Feb 09 CFit Pentagon

2009-02-20T14:12:00.001-05:00

Seven rounds for time of:

75 pound Shoulder Press, 21 reps

21 Back extensions

Post time to comments.

WOD: Wed, 25 Feb 09 CFit Pentagon

2009-02-20T14:11:00.000-05:00

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Post time to comments.

WOD: Tue, 24 Feb 09 CFit Pentagon

2009-02-20T14:10:00.001-05:00

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Post time to comments.

WOD: Mon, 23 Feb 09 CFit Pentagon

2009-02-20T14:07:00.001-05:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

WOD: Fri, 20 Feb 09 CFit Pentagon

2009-02-13T11:58:00.002-05:00

5 rounds for time of:

500 meter Row

50 Squats

30 Back extensions

Post time to comments.

WOD: Thur, 19 Feb 09 CFit Pentagon

2009-02-13T11:56:00.000-05:00

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Post time to comments.

WOD: Wed, 18 Feb 09 CFit Pentagon

2009-02-13T11:54:00.001-05:00

Complete as many rounds as you can in twenty minutes of:

5 Box Jumps (24 inch Box)

10 L-Pullups

15 Knees-to-Elbows

Post rounds completed to comments.

WOD: Tue, 17 Feb 09 CFit Pentagon

2009-02-13T11:52:00.001-05:00

Front Squat

3-3-3-3-3-3-3

Post Load to Comments

WOD: Mon, 16 Feb 09 CFit Pentagon

2009-02-13T11:50:00.001-05:00

Fir Time:

Run 1 Mile

100 Push-Ups

200 Sit-Ups

300 Squats

Post Time to Comments

WOD: Fri, 13 Feb 09 CFit Pentagon

2009-02-06T17:02:00.001-05:00

Seven rounds for time of:

75 pound Shoulder Press, 21 reps

21 Back extensions

Post time to comments.

WOD: Thur, 12 Feb 09 CFit Pentagon

2009-02-06T17:00:00.000-05:00

"Jason"

For time:

100 Squats 5 Muscle-ups

75 Squats10 Muscle-ups 50 Squats

15 Muscle-ups 25 Squats

20 Muscle-ups

Post time to comments.

Sub pull ups and Dips at a 3:1 ratio for Muscle Ups

WOD: Wed, 11 Feb 09 CFit Pentagon

2009-02-06T16:58:00.001-05:00

Run 1 mile

Two minutes of each:

Row

30 pound Dumbbell thrusters

20 pound Medicine ball cleans

Double-unders

Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

WOD: Tue, 10 Feb 09 CFit Pentagon

2009-02-06T16:56:00.000-05:00

For time:

Row 1000 meters 25 Burpees

Row 750 meters 50 Burpees

Row 500 meters 75 Burpees

Post time to comments.

WOD: Mon, 09 Feb 09 CFit Pentagon

2009-02-06T16:54:00.001-05:00

Deadlift 3-3-3-3-3 reps

Post Load to comments

2009-01-30T11:47:00.000-05:00

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings,

1 poodWalking Lunge,

50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees50 Double unders

Post time to comments.

WOD: Thur, 05 Feb 09 CFit Pentagon

2009-01-30T11:45:00.000-05:00

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments

WOD: Wed, 04 Feb 09 CFit Pentagon

2009-01-30T11:43:00.001-05:00

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds

WOD: Tue, 03 Feb 09 CFit Pentagon

2009-01-30T11:41:00.001-05:00

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps10 Ring dips

Post time to comments

WOD: Mon, 02 Feb 09 CFit Pentagon

2009-01-30T11:37:00.002-05:00

For time:

15 Handstand push-ups 1 L Pull-up
13 Handstand push-ups 3 L Pull-ups
11 Handstand push-ups 5 L Pull-ups
9 Handstand push-ups 7 L Pull-ups
7 Handstand push-ups 9 L Pull-ups
5 Handstand push-ups 11 L Pull-ups
3 Handstand push-ups 13 L Pull-ups
1 Handstand push-up 15 L Pull-ups

Post time to comments.

WOD: Fri, 30 Jan 09 CFit Pentagon

2009-01-23T12:01:00.001-05:00

Five rounds for time of:

95 pound Shoulder press, 5 reps

95 pound Push press, 10 reps

95 pound Push jerk, 15 reps

Post time to comments and adjust weight as necessary

No hips or legs in shoulder press, no jerking the push-press.

WOD: Thur, 29 Jan 09 CFit Pentagon

2009-01-23T12:00:00.000-05:00

Front Squat

1-1-1-1-1-1-1 reps

Post load to comments

WOD: WED, 28 Jan 09 CFit Pentagon

2009-01-23T11:55:00.001-05:00

Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

WOD: Tue, 27 Jan 09 CFit Pentagon

2009-01-23T11:52:00.001-05:00

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips
(sub 3 : 1 regular dips for ring dips)

Post time to comments

WOD: Mon, 26 Jan 09 CFit Pentagon

2009-01-23T11:49:00.001-05:00

Back squat

3-3-3-3-3 reps

Post weights

WOD: Fri, 23 Jan 09 CFit Pentagon

2009-01-16T14:33:00.002-05:00

“Joe's Killer Workout”
5 Rounds for time of:
500m run (3 laps at PAC)
7 x Push Press - 115lb
8 x Dumbbell Hang Squat Clean - 45lb DBs
9 x Ring Dips
10 x Overhead Squats - 95lb
11 x L-Sit Pull-Ups
12 x Kettlebell Swings - 55lb
13 x Wall Ball Shots - 20lb ball, 10 ft target

TTB = 42:32

WOD: Thurs, 22 Jan 09 CFit Pentagon

2009-01-16T14:31:00.001-05:00

“One-Two’s WOD” 1 round for time:
30 x Pull-Ups
50 x KB Swings - 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats - 95lb
50 x Back Extensions
25 x HSPU
30 x Hang Squat Cleans - 95lb
30 x Knees-to-Elbows
35 x Dips
21 x Snatches - 95lb
75 x Sit-Ups

TTB = 30:41

WOD: Wed, 21 Jan 09 CFit Pentagon

2009-01-16T14:30:00.001-05:00

“Eva” 5 rounds for time of:
800m run (5 laps at PAC)
30 x KB Swings - 70lb
30 x Pull-Ups

Give yourself an hour to complete!

WOD: Tues, 20 Jan 09 CFit Pentagon

2009-01-16T14:25:00.001-05:00

AMRAP 20 min of: (see 07 Dec 08 on crossfit.com)
15 x Pull-Ups
15 x Ring Push-Ups
15 x Back Extensions
15 x Glute-Ham Developer Sit-Ups (or full extension on med ball)

WOD: Mon, 19 Jan 09 CFit Pentagon

2009-01-16T14:14:00.001-05:00

“Tabata Something Else”
20"on, 10" rest: 32 rounds total; don’t stop the clock.
Pull-ups
Push-Ups
Squats
Sit-Ups

Try and do the same number of reps for all 8 rounds on an exercise.

WOD: Fri, 16 Jan 09 CFit Pentagon

2009-01-12T11:25:00.005-05:00

“Riddler’s Killer WOD” For min time:
5 Rounds for time of:
400 m run
7 x Muscle-Ups
8 x Thrusters - 115lb
9 x Bent-over Rows - 115lb
10 x Bench Press - Bodyweight
40 x Sit-ups

TTB=44:44

WOD: Thur, 15 Jan 09 CFit Pentagon

2009-01-12T11:25:00.004-05:00

“Joe’s Fun Kettlebell WOD” For min time:
3 rounds of:

500m run
50 m walking KB Swings - 55lb
15 x Pull-Ups
10 x KB Snatch (5 /hand) - 55lb
6 x Turkish Getups - 3 /hand, 25lb Kettlebell
10 x Overhead Squats - 95lb
10 x Coffin Sit-Ups - 25lb

WOD: Wed, 14 Jan 09 CFit Pentagon

2009-01-12T11:24:00.001-05:00

“Fabulous 50s” For time:
50 x Box Jump - 24 inches
50 x Jumping Pull-Ups
50 x Kettlebell Swings - 35lb or 1 pood
50 x Walking Lunge (25 per leg)
50 x Knees-to-Elbows
50 x Push Press - 45lb bar
50 x Back Extension
50 x Wall Ball Shots - 20lb ball
50 x Burpees
50 x Double Unders

Time To Beat (TTB) = 21:07

WOD: Tues, 13 Jan 09 CFit Pentagon

2009-01-12T11:22:00.001-05:00

“Nate” As many rounds in 20 min of: 2 x MU
4 x HSPU
8 x KB Swings - 70lb

Goal = 12

WOD: Mon, 12 Jan 09 CFit Pentagon

2009-01-12T11:21:00.000-05:00

3 rounds for min time of: (see 23 Nov 08 on crossfit.com)
21 x Knees-To-Elbows (KTE)
21 x Kettlebell (KB) Swings – 55lb
21 x Push-Ups
15 x Towel Pull-Ups
21 x Box Jumps – 20in Box
21 x Back Extensions
25 x Walking Lunges

WOD: Fri, 09 Jan 09 CFit Pentagon

2009-01-03T21:31:00.002-05:00

"Fight Gone Bad"
For max reps: 3 rounds, 5 exercises per round, 1 min per exercise with 1 min rest between rounds. Continuous clock. Score reps completed in each event. "Only" 17 min start to finish!
1. Wall Ball Shots - 20lb, 10ft target
2. Sumo Deadlift HighPull (SDHP) - 75lb
3. Box Jumps - 20" box
4. Push Press - 75lb
5. Bent Over Rows - 75lb (officially should be calories on Concept II rower)
- 1 min rest -

WOD: Thurs, 08 Jan 09 CFit Pentagon

2009-01-03T21:29:00.002-05:00

AMRAP 20 min of: (see 27 Dec 08 on crossfit.com)
5 x Thrusters - 95lb
7 x Hang Power Cleans - 95lb
10 x SumoDeadlift HighPulls (SDHP) - 95lb

Goal: At least 7 rounds (Riddler did 9 rounds + 5 Thrusters)

AMRAP = As Many Rounds As Possible

WOD: Wed, 07 Jan 09, CFit Pentagon

2009-01-03T21:25:00.002-05:00

For min time: (see 05 Dec 08 on crossfit.com)
100 Squats / 2 x Muscle Ups (1 MU = 3 Pull-Ups/3 Dips)
80 Squats / 4 MU
60 Squats / 6 MU
40 Squats / 8 MU
20 Squats / 10 MU

Consider doing box jumps instead of squats for last 3 rounds. Do deep squat box jumps on last round (20).

WOD: Tues, 6 Jan 09 CFit Pentagon

2009-01-03T21:24:00.003-05:00

5 rounds for min time of: (see 05 Dec 08 on crossfit.com)
25 x Inverted Burpees (check out crossfit.com website on 05 Dec for explanation)
25 x Pull-Ups
25 x Burpees

WOD: Mon, 05 Jan 09 CFit Pentagon

2009-01-03T21:22:00.001-05:00

"ROSS" (Pentagon Original)
3 rounds for time of:
500m Row
12 x Weighted Pull-Ups - 25lb
10 x Bench Press - Bodyweight +25lb
8 x Push Press - 115lb
6 x Squat Cleans - 115lb

Goal: <>

WOD: Fri, 02 Jan 09 CFit Pentagon

2008-12-29T15:28:00.002-05:00

"Cindy" AMRAP 20 min of:
5 x Pull-Ups
10 x Push-Ups
15 x Squats

Goal - 20 rounds in 20 minutes!

You need to work off all that partying anyway!

WOD: Thur, 01 Jan 09 CFit Pentagon

2008-12-29T15:26:00.001-05:00

5 rounds for min time of:
15 x Hang Power Snatch
500m Run

See 14 Nov 08 on crossfit.com

WOD: Wed, 31 Dec 08 CFit Pentagon

2008-12-29T15:24:00.001-05:00

AMRAP 20 min of: (As Many Rounds As Possible)
10 x Pull-Ups
10 x Thrusters - 65lb

See 05 Nov on crossfit.com

WOD: Tues, 30 Dec 08 CFit Pentagon

2008-12-29T15:21:00.002-05:00

"Army Times Tabata" For max reps:
6 exercises back-to-back; complete 8 sets of each exercise (20" work/10"rest) of:
Squats
Shoulder Press
Curls
Upright Row
Bent-Over Row
Tricep Extensions

All with 45lb bar

Enjoy!

WOD: Mon, 29 Dec 08 CFit Pentagon

2008-12-29T15:20:00.001-05:00

"Nona"
Row 500 meters, then 30-20-10 of:
Hang Power Cleans (95lb)
Pull-Ups
KB Swings (55lb)
Burpees

Goal: <>

WOD: Fri, 26 Dec 08 CFit Pentagon

2008-12-29T15:18:00.001-05:00

AMRAP 20 min of:
5 x Thrusters (95lb)
7 x Hang Power Cleans - 95lb
10 x SDHP - 95lb

Goal: At least 7 rounds (I did 9 + Thrusters)

WOD: Wed, 24 Dec 08 CFit Pentagon

2008-12-29T15:17:00.001-05:00

3 rounds for min time of:
500m Row
10 x Bench Press - 185lb
10 x OVHD Squats - 95lb (Overhead Squats)
10 x L Pull-Ups
10 x SDHP - 95lb (Sumo Deadlift HighPull)

Goal: <25 min

WOD: Tues, 23 Dec 08 CFit Pentagon

2008-12-29T15:15:00.001-05:00

3 Rounds for min time of:
7 x Muscle Ups
7 x Hang Squat Cleans - 135lb
15 x KB Swings - 55lb
30 x Sit-Ups

Goal: <24>

WOD: Mon, 15 Dec 08 CFit Pentagon

2008-12-29T15:14:00.000-05:00

Beau's Home WOD
For time: 3 Rounds of:
20 x Pull-Ups
50 x Push-Ups
20 x Knees-to-Elbows
20 x Shoulder Fly - 20lb
15 x Curls - 35lb Dumbbells
30 x Dips
50 x Sit-Ups

Goal: <30 min

WOD: Fri, 12 Dec 08 CFit Pentagon

2008-12-29T15:12:00.004-05:00

3 rounds for time of:
500m run
50 x Box Jump - 24"
21 x Deadlift - 185lb
30 x Pull-Up
21 x Push Press - 95lb
40 x Sit-Ups

Goal: <1>

WOD: Wed, 10 Dec 08 CFit Pentagon

2008-12-29T15:11:00.001-05:00

10 Rounds for time of:
5 x L-Sit Pull-Ups
5 x Deadlift - 225lb
5 x Push Press - 115lb

Goal: <20min

WOD: Thur, 04 Dec 08 CFit Pentagon

2008-12-29T15:09:00.003-05:00

AMRAP 40 min of: (as many rounds as possible)
10 x Deadlift - 135lb
10 x Wall Ball Shots - 20lb/10ft tgt
10 x Knees-to-Elbows
10 x Thrusters - 65lb
Every 3rd Round, run 500m (3 laps at PAC)

Goal: Attempt to get at least 3 rounds

WOD: Wed, 03 Dec 08 CFit Pentagon

2008-12-29T15:05:00.002-05:00

10 Days of Crossfit:

For time: Do first 2 exercises in first round, then add an exercise each round
1. 10 x Overhead Squats - 45lb bar
2. 5 x Burpees
3. 10 x Kettlebell Swings - 26Kg KB or 55lb DB
4. 10 x Ring Push-Ups
5. 5 x Kettlebell Snatch (5 x each side) - 40lb DBs or 35lb KB
6. 10 x Sit-Ups
7. 6 x Turkish Get-Ups (3 each side) - 25lb KB/DB
8. 10 x Dumbbell Thrusters - 45lb
9. 10 x Lunges (each side = 20 total)
10. 10 x DB row w/ Push-up in between, DB clean, DB thrusts - 45lb DBs

TTB: 40 min

WOD: Wed, 26 Nov 08 CFit Pentagon

2008-12-29T15:03:00.002-05:00

3 Rounds for time of:
21 x Knees to elbows
21 x Kettlebell swing - 55lb
21 x Push-ups
15 x Pull-ups
21 x Box jump - 20 in
21 x Back extension
50 x Walking Lunge (25/leg)

TTB: 22 min

WOD: Tue, 25 Nov 08 CFit Pentagon

2008-12-29T14:41:00.001-05:00

Elizabeth: 21-15-9 for min time:
Squat Cleans - 135lb
Ring Dips

TTB: 11 Min

WOD: Fri, 21 Nov 08 CFit Pentagon

2008-11-19T19:44:00.002-05:00

"Riddler's Killer Workout"
5 rounds for min time of:
500m Run (3 laps at PAC)
7 x Muscle Ups (sub 15 Pull-Ups / 15 Dips)
8 x Thrusters - 115lb
9 x Bent-over Rows - 115lb
10 x Bench Press - Bodyweight
40 x Sit-Ups

Enjoy your weekend!

WOD: Thurs, 20 Nov 08 CFit Pentagon

2008-11-19T19:43:00.000-05:00

Clean & Jerk for max weight:
3 - 3 - 3 - 3 - 3

WOD: Wed, 19 Nov 08 CFit Pentagon

2008-11-19T19:42:00.003-05:00

"Annie 1.5" 50-40-30-20-10 of:
Double Under Jumprope
Knees-to-Elbows
Back Extensions
Push-Ups
Kettlebell Swings - 55lb
Wall Ball Shots - 20lb, 10ft

TTB: 40 min

WOD: Tues, 18 Nov 08 CFIT Pentagon

2008-11-19T19:39:00.002-05:00

"One-Two's WOD" One round for min time of:
30 x Pull-Ups
50 x Kettlebell Swings - 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats - 95lb
50 x Back Extensions
25 x HandStand Push-Ups (HSPU)
30 x Hang Squat Cleans - 95lb
30 x Knees to Elbows
21 x Snatches - 95lb
75 x Sit-Ups

TTB: 35 min

WOD: Mon, 17 Nov 08 CFIT Pentagon

2008-11-19T19:38:00.000-05:00

"So You Think You Can Powerlift?"
21-18-15-12-9 of:
Deadlift - 95lb
Hang Power Clean - 95lb
Front Squat - 95lb
Push Press - 95lb

TTB: 23 min

WOD: Fri, 07 Nov 08 CFit Pentagon

2008-10-31T15:12:00.000-04:00

AMRAP 20 min of:
5 x Thrusters – 95lb
7 x Hang Power Cleans – 95lb
10 x Sumo Deadlift High-Pull (SDHP) – 95lb

WOD: Thurs, 06 Nov 08 CFit Pentagon

2008-10-31T15:11:00.001-04:00

For min time (one round)
30 x Pull-Ups
50 x KB Swings – 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats – 95lb
50 x Back Extensions
25 x HSPU
30 x Hang Squat Cleans – 95lb
30 x Knees to Elbows
35 x Dips
21 x Snatches – 95lb
75 x Sit-Ups

WOD: Wed, 05 Nov 08 CFit Pentagon

2008-10-31T15:10:00.000-04:00

21-15-12-9 of:
Hang Squat Cleans – 75lb
Ring Dips
Pull-Ups
Knees-to-Elbows
Thrusters – 75lb
Kettlebell Swings – 55lb
500m Run (3 laps at PAC)

WOD: Tues, 04 Nov 08 CFit Pentagon

2008-10-31T15:09:00.002-04:00

AMRAP 40 min of:
5 x HandStand Push-Ups (HSPU)
10 x L-Sit Pull-Ups
10 x Ring Dips
15 x Walking Lunges
Every 3rd Round – 500m Run (3 laps at PAC)

WOD: Mon, 03 Nov 08 CFit Pentagon

2008-10-31T15:09:00.001-04:00

“Nona”
500m Row, then
30-20-10 of:
Hang Power Cleans – 95lb
Pull-Ups
KB Swings – 55lb
Burpees