CrossFit Pentagon: WOD: Thur, 15 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
=======================================================

WOD: Thur, 15 Jan 09 CFit Pentagon

“Joe’s Fun Kettlebell WOD” For min time:
3 rounds of:

500m run
50 m walking KB Swings - 55lb
15 x Pull-Ups
10 x KB Snatch (5 /hand) - 55lb
6 x Turkish Getups - 3 /hand, 25lb Kettlebell
10 x Overhead Squats - 95lb
10 x Coffin Sit-Ups - 25lb

CrossFit Pentagon