CrossFit Pentagon: WOD: Thurs, 06 Nov 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
=======================================================

WOD: Thurs, 06 Nov 08 CFit Pentagon

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

CrossFit Pentagon