Sat. Mar. 27th, 2010

http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv

World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,some fruit, little starch and no sugar. Keepintake to levels that will support exercise butnot body fat.■ Practice and train major lifts: Deadlift, clean,squat, presses, C&J, and snatch. Similarly,master the basics of gymnastics: pull-ups,dips, rope climb, push-ups, sit-ups, presses tohandstand, pirouettes, flips, splits, and holds.Bike, run, swim, row, etc, hard and fast.■ Five or six days per week mix these elementsin as many combinations and patternsas creativity will allow. Routine is the enemy.Keep workouts short and intense.■ Regularly learn and play new sports.

Today's W.O.D.
THE FILTHY FIFTIES
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge, 1 pood
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time

Fri. Mar. 26th, 2010

Today's W.O.D.
"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

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Thursday, Mar. 25th, 2010

Here's Patrick, Greg and Lael doing their new favorite workout with Turkish Get-ups.

Today's W.O.D.
Make-up Thurs.

Today is a rest day for many. If you missed a workout or want to work on something specific today's the day. Check out today's hours to the right->->.

Wed. Mar. 24th, 2010

Today's W.O.D.
10 Burpees
10 SDHP - 95lbs
400m run
4 rounds for time

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Tues. Mar. 23rd, 2010

Today's W.O.D.
"Sidney run" or 5K

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Mon. Mar. 22nd, 2010

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Today's W.O.D.
"JT"
Handstand push-ups
Ring Dips
Push-ups
21-15-9
For time

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