CrossFit Pentagon: WOD: Wed, 14 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, 14 Jan 09 CFit Pentagon

“Fabulous 50s” For time:
50 x Box Jump - 24 inches
50 x Jumping Pull-Ups
50 x Kettlebell Swings - 35lb or 1 pood
50 x Walking Lunge (25 per leg)
50 x Knees-to-Elbows
50 x Push Press - 45lb bar
50 x Back Extension
50 x Wall Ball Shots - 20lb ball
50 x Burpees
50 x Double Unders

Time To Beat (TTB) = 21:07

CrossFit Pentagon