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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
Apr

Jake’s WOD Wednesday


Main – CrossFit

Climb, lay down, jump up, hold on, step up and run, repeat. Seems like reasonable life tasks… This is no joke come in and do work!

Weightlifting

Overhead Squat (1×3)

Work up to a 3RM

Metcon

Metcon (Time)

1 Rope Climb

15 Burpee Box Jumps 20/24

15 Farmers Hold Step Overs 15/25

200M Backwards Run

2 Rope Climbs

15 Burpee Box Jumps 20/24

15 Farmers Hold Step Overs 15/25

200M Backwards Run

3 Rope Climbs

15 Burpee Box Jumps 20/24

15 Farmers Hold Step Overs 15/25

200M Backwards Run

4 Rope Climbs

15 Burpee Box Jumps 20/24

15 Farmers Hold Step Overs 15/25

200M Backwards Run

5 Rope Climbs

15 Burpee Box Jumps 20/24

15 Farmers Hold Step Overs 15/25

200M Backwards Run

31
Mar

“Diane”


Main – CrossFit

“Failure is not fatal, but failure to change might be.” ~John Wooden

Warm-up

8 min dynamic warmup

Skill

pullup negatives (4:0:X:3)- 3×4

**7 min

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Exit pass

GHD situps- 3×5-20

mobilize low back and shoulders

30
Mar

“Nancy”

Main – CrossFit

“Winning is not a sometime thing; it’s an all-time thing. You don’t win once in a while, you don’t do things right once in a while, you do them right all the time. Winning is habit. Unfortunately, so is losing.” ~Vince Lombardi

Warm-up

8 min dynamic warmup

Skill

band pull-aparts- 2×10

OHS- 12 min

Weightlifting

6 min to warm up

Every 2 min x 6 min

Overhead Squat (4×3)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Exit pass

RDL- 3×5

hollow hold- 3×45 s

28
Mar

Team workout


Main – CrossFit

“If you’re bored with life… if you don’t get up every morning with a burning desire to do
things… you don’t have enough goals.” ~Lou Holtz

Warm-up

8 min warmup

Skill

OHS and cleans- 7 min

Metcon

Metcon (Time)

In Teams of 2 or 3

50 OHS (95/135)

60 C2B pullups

70 cleans (95/135)

80 ring pushups

90 T2B

100 m prowler push

Exit pass

mobilize anything tight!

27
Mar

FUN FRIDAY

Main – CrossFit

“Character cannot be developed in ease and quiet. Only through experience of trail and suffering can the soul be strengthened,
ambition inspired, and success achieved.” ~Helen Keller

Warm-up

dynamic warmup- 8 min

Lifting- band pull aparts- 2×10

R&R- band glute bridges- 2×10

Weightlifting

**6 min to warm up

Every 2 min x 8 min

Clean and Jerk (5×3 + 1)

Ripped & Ready

20 min to establish 1 or 3RM deadlift

Deadlift (1RM or 3RM)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

Exit pass

75 Russian twists

26
Mar

Active Recovery Thursday

Main – CrossFit

Get some blood flowing, mobilize, work on a skill, and get your body prepared for Friday’s training!

Warm-up

10-12 min to warm up and mobilize

Skill

10-15 min to work on a skill

Metcon

2 mile run (Time)

5k Row (Time)

Max Effort 5k Row

Exit pass

mobilize anything tight!!

25
Mar

Jake’s Wod Wednesday

Main – CrossFit

Warm-up

**8 min to warm up

20 cal bike or 25 cal row or 2 min of DU’s/SU’s

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

**20 min to Establish 3RM

**If not comfortable with or have trouble with Snatch from the floor do hang snatch

Snatch (3RM)

Hang Snatch (3RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP for 3 rounds (1 min at each station)

row for cals

pushups

prowler push

pullups

farmer’s carry (55/75)

mountain climbers

KBS (45/60)

***1 min rest after each round

Exit pass

moblize!!

24
Mar

03-24-15

Main – CrossFit

Warm-up

dynamic warmup- 8 min

Skill

HSPU- 3×5

lifting- iron scap

R&R- 2 way band pull a parts- 2×10

*7 min

Weightlifting

**6 min warmup

Every 2 min x 8 min

Push press + jerk complex (5×3)

2 push press + 1 jerk

Ripped & Ready

25 min to establish Bench 1RM or 3RM & 20RM box step up

Bench Press (1RM or 3RM)

Box Step-up (20RM)

Metcon

Metcon (Time)

20 Goblet RFESS (35/55)

25 WB’s (14/20)

30 inverted rows

35 lateral box jumps (20/24)

30 inverted rows

25 WB’s (14/20)

20 Goblet RFESS (35/55)

**10 min timecap

Exit pass

hip extensions-2×15

GHD situps- 2xME

23
Mar

03-23-15

Main – CrossFit

“The person in life that thinks they can and the person in life that thinks they can’t, both are usually right.” ~Confucious

Warm-up

8 min

Warmup (No Measure)

20 cals on rower or bike

10 m of:

not samson stretch

inch-worm

out & ins

high knees

butt kickers

carioca

3 burpee sprints (down and back)

Skill

OHS- 3×5

band glute bridges- 2×10

**7 min

Weightlifting

**6 min to warmup

every 2 min x 6 min

Paused Front Squat (4×3)

find ME pullups

Ripped & Ready

20 min to establish 1 or 3RM

Front Squat (1RM or 3RM)

Pull-ups (1xME)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12 min

12 T2B

12 box jumps (24/30)

12 Ring dips

12 cal row or bike

Exit pass

hollow hold- 3×45 s

21
Mar

Hello Spring!


Main – CrossFit

**Barbell Club email

Warm-up

Dynamic

Metcon (Time)

With a partner complete for time:

10 pullups

20 TTB

30 calorie row

40 ring pushups

50 abmat situps

60 box jumps (20/24)

70 KBS (35/55)

80m prowler push

90 burpees

100m sprint

Exit pass

Dynamic