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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.

29
Aug

08-29-2014


Main – CrossFit

Warm-up

Dynamic Warmup
SL glute bridges- 3×10/leg

Skill

rope climbs- 3×3

Metcon

Metcon (Time)

5 rounds of
5 OHS (75/95)
10 pullups
15 abmat situps

Exit pass

50 hip extensions
mobilize hips and shoulders

28
Aug

OPEN GYM 08-28-2014


Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx 20 min
400 m. run
5-10 m bear crawls
10 lunges
15 inverted rows

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
rest 5 minutes
then…

Metcon (Time)

10-1 of
Wall balls (14/20)
Pushups

Metcon (Time)

75 double unders
50 TTB
200m row
200m run
200m row
400m run
200m row
600m run
200m row
400m run
200m row
200m run
200m row
50 TTB
75 double unders
*30 minute time cap

27
Aug

08-27-2014

Main – CrossFit

Warm-up

2 min of ME DU’s
Dynamic Warmup
internal/external rotation- 2×10/way

Skill

10 min HS walks or HSH

Metcon

Metcon (Time)

75 double unders
50 TTB
200m row
200m run
200m row
400m run
200m row
600m run
200m row
400m run
200m row
200m run
200m row
50 TTB
75 double unders
*30 minute time cap

Exit pass

75 Russian twists
mobilize lower body

26
Aug

08-26-2014


Main – CrossFit

Warm-up

dynamic warmup
banded squats- 3×15

Skill

modified bass test- 3x through
* try to hold your hands on your hips and hold onto each dot for 5 sec

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5 min rest after completed

Metcon (Time)

10-1 of
Wall balls (14/20)
Pushups

Exit pass

75 supermans
mobilize hips

25
Aug

08-25-2014


Main – CrossFit

This week is Deload week. Everything you do this week should be done with the goal of coming back next week stronger and well recovered. There won’t be any strength this week and the metcons are long, but should be fun and relatively easy.

Warm-up

2 min of ME DU’s
Dynamic Warmup
2 way band pull aparts (palms down and palms up)- 3×10/way

Skill

10 min of HS walks or HSH

Metcon (AMRAP – Rounds and Reps)

AMRAPx 20 min
400 m. run
5-10 m bear crawls
10 lunges
15 inverted rows

Exit pass

Planks- 3×1 min
mobilize upperbody

23
Aug

Team WOD Saturday 8-23-14


Main – CrossFit

Another week in the books. Well, almost. One WOD left. Let’s get after it!!

Warm-up

08-23-2014 (No Measure)

600m run (big loop)
4 Turkish get-ups on each side. Use light weight and focus on technique.

Metcon

Metcon (Time)

with a partner, complete 2 rounds for time:
30 ground to OH 95/135
60 weighted prisoner squats 25/45
30 SDHP 95/135
60 situps
30 front rack lunges 95/135
60 calorie row
* between rounds both partners complete a 400m run with a bumper plate
**one person working at a time
***35 min time cap

Exit pass

Mobilize!!!

22
Aug

08-22-2014


Main – CrossFit

Warm-up

2 min of ME DU’s
internal/external rotation- 2×10/side (do in between warmup sets of bench and barbell row)

Skill

modified bass test- 4x
attempt to hold each hop for 5 sec with hands on hips the whole time

Weightlifting

Bench Press (3×8)

Barbell Row (3×8)

superset with bench

Metcon

Metcon (Time)

2 rounds for time
20 DU’s
20 Deadlifts (135/225)
20 pullups
20 box jumps (20/24)
20 inverted rows

Exit pass

mobilize

21
Aug

OPEN GYM 08-21-2014


Main – CrossFit

As usual, the weeks workouts are listed below and if you missed one, you can make it up today. BUT, if you are feeling beat up, sore, fatigued, or generally crappy, use today for recovery work. Get on a foam roller, mobilize your tight spots, go for a long row, etc. If you aren’t sure how to actively recover, ask a coach. We love telling you what to do :)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx 8 min
1 legless 15′ rope climb
3 hang cleans (115/185)
5 goblet bulgarian split squats (45/70)

Metcon (Time)

For time
10 pushups & 1 GHDSU
9 pushups & 2 GHDSU
8 pushups & 3 GHDSU
… 1 pushup & 10 GHDSU

Metcon (Time)

25-20-15
Thruster 95/65
100′ 55/35 Farmers Carry
Lateral Bar Over Burpees
50′ Hose Sled Pull 125/95
OH Lunge 95/65
100′ Sandbag Carry
*30 min time cap

20
Aug

08-20-2014

Main – CrossFit

The most important project you’ll ever work on is YOU! Get in the gym and do work!

Warm-up

Skill

Metcon

Metcon (Time)

25-20-15
Thruster 95/65
100′ 55/35 Farmers Carry
Lateral Bar Over Burpees
50′ Hose Sled Pull 125/95
OH Lunge 95/65
100′ Sandbag Carry

Exit pass

side planks- 2xME/side

19
Aug

08-19-2014


Main – CrossFit

Warm-up

2 min to get max reps DU’s

Skill

10 min of HS walks or HSH

Weightlifting

push press + jerk complex (5x 1 push press + 2 jerks)

1 push press + 2 jerks
work up to a heavy set

Metcon

Metcon (Time)

For time
10 pushups & 1 GHDSU
9 pushups & 2 GHDSU
8 pushups & 3 GHDSU
… 1 pushup & 10 GHDSU

Exit pass

moblize