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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.

23
May

A’ la carte


CrossFit Gettysburg – CrossFit

(No Measure)

“Death by 20M”

Metcon

Medball Games….

22
May

FUN FRIDAY


CrossFit Gettysburg – CrossFit

“Do now what others won’t, so you can have
later what others can’t.” ~Jerry Rice

Warm-up

400 m run

dynamic stretch

**8 min

Metcon

6 min to warm up

Metcon (No Measure)

EMOM x 10 min

Even: 20 m prowler push (70% of BW)

Odd: 6 T2B + 6 Box Jumps (20/24)

Metcon

4 x 600 m run (4 Rounds for time)

Run 600 m (2:30 rest)

Exit pass

3 rounds of:

6 RDL

6 BB Rollouts

21
May

Active Recovery Day

CrossFit Gettysburg – CrossFit

Warm-up

dynamic warmup- 10 min

Skill

work on a skill for 15 min

Metcon

Metcon (No Measure)

1200 m row or run

8 pullups or inverted rows

8 heels to heaven

1000 m row or run

10 OHS with a broomstick or bar

8 heels to heaven

800 m row or run

8 pullups or inverted rows

8 heels to heaven

600 m row or run

10 OHS with broomstick or bar

8 heels to heaven

400 m row or run

Exit pass

mobilize anything tight!!

20
May

Jake’s WOD Wednesday

CrossFit Gettysburg – CrossFit

Warm-up

dynamic warmup- 8 min

Metcon

Metcon (Time)

With a partner cft:

30 cal row/ deadlift hold (185/275)

30 HSPU/ HS hold

30 T2B/static hang on bar

20 m OH Lunge (75/115)

**30 min timecap

**1 partner does bear complex every 90 sec (65/95)

**Partners switch each time for bear complex
**while 1 partner is working the other partner is doing a static hold other than the OH Lunge.

**The reps are for each partner

**bear complex= clean + front squat + push press + back squat + btn push press

Exit pass

mobilize!!

19
May

05-19-15


CrossFit Gettysburg – CrossFit

“The measure of who we are is what we do with what we have.” ~Vince Lombardi

Warm-up

400 m run

6 TGU’s

dynamic stretch

**8 min

Skill

rope climbs- 3×4

3 way blackburns- 1×6/way

**8 min

Weightlifting

6 min to warm up

Shoulder Press (1×3 (70,75,80%))

Metcon

if you can’t hold for the total time on chin over the bar hold, accumulate 30 sec

Metcon (Time)

4 RFT of:

3 Full Snatches (75/115)

30 sec chin over the bar hold

3 full snatches (75/115)

60 sec plank hold

**14 min timecap

Exit pass

3 rounds:

10 DB front raises + 10 DB lat raises

15 tuckups

18
May

05-18-15


CrossFit Gettysburg – CrossFit

This week is deload week, the goal of the this week is to recover from the training cycle, and come back next week ready to go mentally and physically.

Warm-up

run 400 m

6 TGU

dynamic stretch

banded glute bridges- 2×10

**10 min

Weightlifting

7 min to warm up

Back Squat (3×3)

1×3 (70,75,80%)

Metcon

Metcon (Calories)

AMRAPx20 min

As a class, row and bike for cals

Exit pass

3 rounds of:

15-20 hip extensions

15-20 GHDSU

16
May

Partner WOD


CrossFit Gettysburg – CrossFit

Warm-up

Dynamic

Metcon

Complete with a partner for time:

Metcon (Time)

Buy in: 100m prowler push

then 40-30-20-10 of

Calories on rower

KBS (35/55)

Inverted rows

Burpees

Exit: 100m prowler push

Exit pass

Mobilize!

15
May

FUN FRIDAY


CrossFit Gettysburg – CrossFit

“Strength doesn’t come from what you can do, it comes from overcoming the things you once thought you couldn’t” -unknown

Warm-up

dynamic warmup

banded squats- 2×10

**8 min

Weightlifting

Front Rack Lunges R&R (4×1)

6 FR Lunges/leg (55-65% of 10RM)

5 BB row

20 landmines

Metcon

Metcon (Time)

800 m run

25 OHS (95/135)

50 GHDSU

75 DU’s

25 SDLHP (95/135)

50 Box Jump Overs (18/24)

**25 min timecap

Exit pass

3 rounds of:

6 RDL’s

45 s plank hold

14
May

Active Recovery Thursday


CrossFit Gettysburg – CrossFit

Skill

work on a skill for 10-15 min

i.e. rope climbs, light olympic lifts, DU’s, HS walks, forward rolls, etc…

Metcon

Metcon (No Measure)

1000 m row or run

15 situps

10 pushups

800 m row or run

15 situps

10 inverted rows

600 m row or run

15 situps

10 pushups

400 row or run

15 situps

10 inverted rows

** you can alternate the row and run OR row or run the whole workout.

Exit pass

mobilize anything tight!

13
May

Jake’s WOD Wednesday

CrossFit Gettysburg – CrossFit

Starting next Monday and Wednesday there will not be a 6PM class, rather summer foundations, which will last 4 weeks. Any member is welcome to attend!

Warm-up

Dynamic Warmup- 8 min

Weightlifting

7 min to warm up

Clean and Jerk (6×2)

EMOM x 6 min

start with 60% of 3RM Jerk and work up to a heavy but perfect weight

Metcon

Metcon (Time)

CFT with a partner:

Buy-in- 200 DU’s

800 m run

80 WB’s (14/20)

600 m run

40 WB’s

400 m run

20 WB’s

Exit- 200 DU’s
**Both partner’s will run together, and can’t start Wall Balls until both partners are back.

**1 partner works at a time

Exit pass

mobilize anything tight!