CrossFit Pentagon: WOD: Fri, 29 Aug 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, 29 Aug 08 CFit Pentagon

"Fabulous 12" - One round for min time of:
50 x Walking Lunges (25 per leg)
20 x Pull-Ups
50 x Box Jump - 20 in
20 x Double Under Jump Ropes
25 x Ring Dips
20 x Knees-to-Elbows
30 x Kettlebell Swings - 70lb
30 x Sit-Ups
20 x Hang Squat Cleans - 35lb Dumbbells
25 x Back Extensions
30 x Wall Ball Shots - 20lb/10ft target
15 x Towel Pull-Ups (3 x rope climbs)

Time To Beat (TTB) = 17:00

CrossFit Pentagon