CrossFit Pentagon: WOD: Wed, 03 Dec 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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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

CrossFit Pentagon