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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.

01
Nov

TEAM WOD SATURDAY

Main – CrossFit

Warm-up

04/25/2014 (No Measure)

400m run

30′ spider walk

3 rounds:

10 sit ups

10 push ups

10 KB swings – light weight

Metcon

Metcon (Time)

Complete 2 rounds with a partner:

100 DU

50 DB snatches

50 prisoner squats 25/45

50 burpees

50 box jumps

50 partner med ball situps

100 DU

Exit pass

Hip mobility – accumulate 4 minutes on each side

31
Oct

10-31-14


Main – CrossFit

Warm-up

dynamic warmup

** 7 min

Skill

scap pullups- 8 min

**superset with band pull aparts- 2×10

Weightlifting

Hang Power Snatch (3×5)

Metcon

Metcon (Time)

4 rounds for time of:

400 m run

10 HR pushups

10 inverted rows

10 KBS (45/60)
25 min time cap

Exit pass

planks- 3×45 sec

mobilize hips, lower back and chest

30
Oct

Recovery Day

Main – CrossFit

Today is meant to be an active recovery day. Work on a skill, mobility, and do something easy with the goal of getting blood moving to help you recover for the rest of the week!

Warm-up

Skill

Metcon

Metcon (4 Rounds for time)

4×1000 m row (70-80% intensity)

**rest 4-5 min after each

**during rest- 3 way plank- 20 s each side
**roll out anything tight between rounds

29
Oct

Jake’s Wod Wednesday

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

Run 800M

21-18-15-12-9-6-3

OHS 75/55

TTB

Run 800M

25:00 Minute Cap

Start OHS at 21 and TTB at 3

28
Oct

10-28-14


Main – CrossFit

If you have not signed up for the halloween party and what your bringing please do so. The signup sheet is on the bulletin board by the door.

Warm-up

dynamic warmup

**banded x lat lunges- 2×10 m

** 8 min

Skill

MU work- 10 min

Weightlifting

Back Squat (4×2)

Pull-ups (4×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx14 min

9 burpees to 6″ target

6 Front Rack Lunges (105/155)

3 MU’s
**1 C2B & 1 Dip/ MU or 2 pullups & 2 dips/ MU

Exit pass

reverse hypers- 2×15

mobilize hamstrings, quads, and hips

27
Oct

10-27-14


Main – CrossFit

This week starts the new cycle, I hope everyone is feeling rested and ready to go. Within the coming weeks we will be doing several maxes so start preparing your mind for that now!

Warm-up

400 m run

2 rounds of:

10 wall balls

20 buttkickers

20 mountain climbers

10 m samson stretch lunge

** 8 min

Skill

jerk practice- 10 min

superset internal/external rotation- 2×10

Weightlifting

Bench Press (4×4)

Metcon

Metcon (AMRAP – Reps)

12 minutes to complete:

3 rounds of:

15 shoulder to OH (65/95)

10 C2B pullups

50 DU’s

With remaining time:

AMRAP of bar lateral jump burpees

Exit pass

straight leg raises- 3×10

mobilize shoulders and chest

25
Oct

10-25-2014


Main – CrossFit

Warm-up

10-25-2014 (No Measure)

3 rounds:

4 burpees

6 hanging knee raises

8 OHS (broomstick)

Metcon

Metcon (No Measure)

EMOM for 10 minutes

3 power cleans

*rest 3 minutes

then…

Metcon (Time)

With a partner, complete for time:

2 rounds

400m run

60 sit ups

50 single arm OH lunge 35/45

40 push ups

30 goblet step ups 20″ 35/55

20 inverted rows

400m run

*one person works at a time

**partners run together

***30 minute time cap

Exit pass

hip mobility – 2 minutes each side

ankle mobility – 2 minutes each side

24
Oct

10-24-14


Main – CrossFit

Warm-up

dynamic warmup

blackburns- 1×8

**8 min

Skill

MU work- 10 min

Metcon

Metcon (Time)

4 rounds for time of:

600 m run

10 C2B pullups

10 Wallballs (14/20)
*** 30 min timecap

Exit pass

deadbugs- 50 total

mobilize calves and shoulders

23
Oct

10-23-14


Main – CrossFit

Warm-up

Metcon

Metcon (Time)

5 k row or run

Exit pass

mobilize anything tight

22
Oct

Jake’s Wod Wednesday

Main – CrossFit

Not only is it Jake’s WOD Wednesday it’s a throw back to August… Come in the gym and crush your previous time!

Warm-up

Skill

Handstand Walks!

Metcon

Metcon (Time)

21-15-9

DL – Clean – Snatch – 95/135

Pull-Up – C2B – Muscle Up

8-7-6

6-5-4

4-3-2

5 min rest and then

Metcon (Time)

10 Yard HS Walk or 30 Second HS Hold

25 Push Ups

5 – 95/135 Front Rack Lunges

25- Air Squats

5 – 95/135 Front Rack Lunges

25 – TTB

5 – 95/135 Front Rack Lunges

25 – Air Squats

5 – 95/135 Front Rack Lunges

25 Push Ups

10 Yard HS Walk or 30 Second HS Hold

Exit pass