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Welcome to CrossFit Gettysburg.   Join the revolution.

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Come get your WOD in.   We train day and night, so there's no excuse to bail.

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Want to get started?   Come try a workout.   Completely free.   (info)

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CrossFit Gettysburg is a family.   Earn your spot today!


It's time to realize that you can't keep doing the same things over and over and expect different results.

Come try a workout. Completely free.

31
Jul

OPEN GYM 07-31-2014


Main – CrossFit

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Metcon (AMRAP – Rounds and Reps)

AMRAPx11 min
7 pistol squats
12 inverted rows
17 pushups

Metcon (Time)

__rounds of
__TGU’s
__KB Thruster
__K2E
__DB Snatch



21-15-9 Clean, 135# / 95# Ring Dips
AMRAPx11 min 7 pistol squats 12 inverted rows 17 pushups
__rounds of __TGU's __KB Thruster __K2E __DB Snatch
30
Jul

Cherry Pickin’ Wednesday


Main – CrossFit

Skill

5-10 min of front levers

Metcon

Metcon (Time)

rounds of
TGU’s
KB Thruster
K2E
DB Snatch

Exit pass

3 way cable chops- 3×10
mobilize ankles, and calves in between sets



rounds of TGU's KB Thruster K2E DB Snatch
3 way cable chops- 3x10 mobilize ankles, and calves in between sets
29
Jul

07-29-2014


Main – CrossFit

Warm-up

dynamic warmup
3 min of squat therapy
glute bridges in between warmup sets of back squats-3×10

Weightlifting

Back Squat (3×10)

Rope Climb (3×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx11 min
7 pistol squats
12 inverted rows
17 pushups

Exit pass

50 supermans
mobilize shoulders and chest in between sets



dynamic warmup 3 min of squat therapy glute bridges in between warmup sets of back squats-3x10
AMRAPx11 min 7 pistol squats 12 inverted rows 17 pushups
50 supermans mobilize shoulders and chest in between sets
28
Jul

07-28-2014


Main – CrossFit

Warm-up

dynamic warmup
1x 10 of 3 way blackburns in between warmup sets of bear complex

Weightlifting

Bear Complex (Est 3RM )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Exit pass

60 GHD situps
mobilize hips in between sets



dynamic warmup 1x 10 of 3 way blackburns in between warmup sets of bear complex
Power Clean Front Squat Push Press Back Squat Second Push Press
21-15-9 Clean, 135# / 95# Ring Dips
60 GHD situps mobilize hips in between sets
26
Jul

07-26-2014

Main – CrossFit

Warm-up

Junkyard dog warm-up (No Measure)

Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 5 reps.
Next, Partner A gets on all 4′s. Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner completes 6 reps.

Metcon

Metcon (Time)

Partner WOD
400 meter shuttle sprint relay with sandbag 50/100*
50 KB swings 45/60
50 TTB
50 deadlifts 135/185
50 ring dips
50 deadlifts
50 TTB
50 KB swings
400 meter shuttle sprint relay with sandbag
*sprint will be completed as a 4 leg relay: partner A runs 50 meters out and 50 meters back then partner B does the same
**one person working at a time

Exit pass

mobilize lower back and hips

25
Jul

07-25-2014


Main – CrossFit

Warm-up

internal/external rotation (No Measure)

take a band and attach to rig or pole
put band at height of hand with elbow bent at 90 degrees
adduct arm with elbow bent 90 degress and arm tight to side
then abduct
3×10 each way/arm

Weightlifting

superset bench with inverted rows

Bench Press (2×8)

inverted bar rows (3×8)

Metcon

Metcon (Time)

For time
50 box jumps (20/24)
100 shoulder to OH (35/45)
200 lunges
400 m run

Exit pass

3 way cable chops- 2×15/way/arm



take a band and attach to rig or pole put band at height of hand with elbow bent at 90 degrees adduct arm with elbow bent 90 degress and arm tight to side then abduct
3x10 each way/arm
For time 50 box jumps (20/24) 100 shoulder to OH (35/45) 200.

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24
Jul

OPEN gym 07-24-2014


Main – CrossFit

It’s another open gym! Let’s work on those goats (weaknesses). Or, if you’ve been feeling tight or sore, you might want to mobilize. If you missed a workout this week, make it up today!!

Metcon

Metcon (Time)

5-3-1 Snatches (95/135) and bar facing burpees
100 yd shuttle
5-3-1 OHS and BFB
100 yd shuttle
5-3-1 cleans and BFB
100 yd shuttle
5-3-1 front squats and BFB
100 yd shuttle

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
7 Russian KB swings 55/70
7 10 meter sprints
7 inverted rows with feet on a box

Metcon (Time)

Cherry-pickin’ Wednesday


It's another open gym! Let's work on those goats (weaknesses). Or, if you've been feeling tight or sore, you might want to mobilize. If you missed a workout this week, make it up today!!
5-3-1 Snatches (95/135) and bar facing burpees 100 yd.

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23
Jul

Cherry Pickin’ Wednesday

Main – CrossFit

Warm-up

warmup (No Measure)

2 rounds of
250 m row
10 pushups
10 wall balls
10 pullups

Metcon

Partner ???
? Rounds of
???
???
???
???
???

22
Jul

07-22-14


Main – CrossFit

Warm-up

100 DU’s
15 pushups
5 pullups
Dynamic warmup
3×10 glute bridges

Skill

5 min of front lever work

Weightlifting

make sure that you are gettting in atleast 2 warmup sets before getting into your work sets.
Perform the pullup neg while your resting during back squats

Back Squat (4×8)

pullup negatives (4×3 )

start with your chin above the bar and lower yourself down into the bottom position for the length of time specified
Pull yourself back up if possible after each negative
If you can’t pull yourself up have a partner help you
5 sec downward portion

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
7- Russian KBS (55/70)
7- 10 m sprints
7 inverted rows with feet on box

Exit pass

banded good mornings- 3×10



100 DU's 15 pushups 5 pullups Dynamic warmup 3x10 glute bridges
make sure that you are gettting in atleast 2 warmup sets before getting into your work sets. Perform the pullup neg while your resting during back squats
start with your chin above the bar and lower yourself down.

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21
Jul

07-21-2014


Main – CrossFit

Warm-up

dynamic warmup
band pull aparts- 3×10

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

Any Snatch that is caught with bent arms doesn’t count

P1: Power Snatch (3RM )

P2: Snatch (1RM)

Metcon

Metcon (Time)

5-3-1 Snatches (95/135) and bar facing burpees
100 yd shuttle
5-3-1 OHS and BFB
100 yd shuttle
5-3-1 cleans and BFB
100 yd shuttle
5-3-1 front squats and BFB
100 yd shuttle

Exit pass

75 supermans
mobilized shoulders



dynamic warmup band pull aparts- 3x10
BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip-->