CrossFit Pentagon: WOD: Wed, 07 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: Wed, 07 Jan 09, CFit Pentagon

For min time: (see 05 Dec 08 on crossfit.com)
100 Squats / 2 x Muscle Ups (1 MU = 3 Pull-Ups/3 Dips)
80 Squats / 4 MU
60 Squats / 6 MU
40 Squats / 8 MU
20 Squats / 10 MU

Consider doing box jumps instead of squats for last 3 rounds. Do deep squat box jumps on last round (20).

CrossFit Pentagon