CrossFit Pentagon: WOD: Fri, 09 Jan 09 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, 09 Jan 09 CFit Pentagon

"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 -

CrossFit Pentagon