CrossFit Pentagon: WOD: Fri, 23 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, 23 Jan 09 CFit Pentagon

“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

CrossFit Pentagon