Slide background

Welcome to CrossFit Gettysburg. Join the revolution.

Slide background

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

Slide background

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

Slide background

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.

17
Dec

Jake’s WOD Wednesday

Main – CrossFit

Get in the gym! No excuses… We are all tired, we all have a ton to do and yes it’s cold outside.

Warm-up

Coaches Choice

Warm-up

Metcon (Time)

6 Rounds

400m Run

20 – Air Squats

20 – Sit Ups

6 – TGU 35/25

3 – Rope Climbs

40 – Yard Bear Crawl

35 Minute Time Cap

Exit pass

2 x Max Plank

16
Dec

12-16-14


Main – CrossFit

Warm-up

8 min dynamic warmup

Skill

Crossover symmetry- knee level activation- 8 min

Weightlifting

P1- less than 6 months

8 min warmup

P1: Hang Power Clean (3×5)

P2: Power Clean (2 PC + 1 FS)

Metcon

Metcon (Time)

9 deadlifts (115/185)

7 bar facing burpees

5 cleans (115/185)

21 pullups

6 deadlifts (115/185)

5 bar facing burpees

4 cleans (115/185)

15 pullups

4 deadlifts (115/185)

3 bar facing burpees

2 cleans (115/185)

9 pullups

Exit pass

reverse hypers- 3×10

15
Dec

12-15-14


Main – CrossFit

We are still taking donations for the family we are sponsoring for Christmas if anyone is interested in helping out!

Warm-up

Dynamic warmup- 7 min

Skill

max height box jumps- 10 min

glute bridges- 2×10

Weightlifting

P1- less than 3 months-3×5

P2- training less than 6 months- 3×5 jerk

** if training more than 6 months- 4×1 jerk

**warmup- 10 min

P1: Push Press (3×5)

Jerk (4×1 jerk OR 3×5)

Metcon

Metcon (Distance)

AMRAP x 8 min

3 rounds of:

15 MBC (14/20)

15 wall balls (14/20)

15 MB side tosses (14/20)

**ME 10 m sprints with remaining time
**every time back rounds during 3 rounds= 5 burpees

Exit pass

plank holds- 3×1 min

13
Dec

SATURDAY TEAM WOD

Main – CrossFit

Okay, this week has been rough on your lower half. So, when you get to the gym this morning, get on a foam roller and roll out your legs!!! It will hurt, but it will loosen those tight muscles and allow you to perform better during today’s WOD!

Warm-up

Max reps double unders in 2 minutes

3 rounds:

30′ spider walk/Samson stretch/not-Samson-stretch

10 sit ups

10 push ups

10 KB swings – light weight

Metcon

Metcon (Time)

Complete for time with a partner

20 KB snatches (alt) 30/45

30 pullups

40 single arm Russian KB swings 30/45

50 wall balls 14/20

60 ring dips

50 wall balls

40 single arm Russian KB swings

30 pullups

20 dumbbell snatches

*One person working at a time

Exit pass

MOBILIZE!!!

1. Band-distracted hip mobilization 2 minutes each side

2. Anything else that needs it

12
Dec

Fun Friday

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.
2 rounds

Skill

max height box jumps- 8 min

superset reverse hypers- 2 x10

Weightlifting

P1- less than 3 months

P2- more than 3 months

**6 min

P1: Push Press (3x 5)

P2: Jerk (3×3 (60-70%))

Metcon

Metcon (Time)

5 rounds for time of:

8 Shoulder to OH (75/115)

16 FR lunges (75/115)

24 burpees

Exit pass

landmines- 3×20

mobilize anything tight

11
Dec

Active Recovery Thursday


Main – CrossFit

Today work on a skill, do the met con without a lot of intensity (50-70%), mobilize

Warm-up

dynamic warmup- 8 min

Skill

Med ball cleans- 3 x 5

Metcon

Metcon (No Measure)

4 rounds of:

60 m prowler push (1/2 BW)

3 jerk practice (broomstick or bar only)

250 m row

15 MB side tosses
for prowler push walk or jog rather than sprint

Exit pass

mobilize shoulders, chest, and lower back

10
Dec

Jake’s WOD Wednesday

Main – CrossFit

Easy day! Come in the gym and do work!

Warm-up

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)

25 SDLHP 35/50 KB

6 Rounds

8 – Goblet Bulgarian Split Squats 35/50 KB

8 – K2E

8 – Goblet Lunges 35/50 KB

8 – TTB

25 SDLHP 35/50 KB

Exit pass

3X5 Skin the Cats

09
Dec

12-9-14


Main – CrossFit

(No Measure)

dynamic warmup- 8 min

Skill

pistol squats- 3×4/leg

superset banded-x-lat lunges- 2×10 m

** 7 min

Weightlifting

P1- less than 6 months

**warmup- 8 min

P1: Front Squat (3×5)

P2: Front Squat (4×3 (70-80%))

Inverted Ring Rows (4×10)

Pull-ups (4×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 min of:

4 pistol squats/leg

8 inverted rows

16 burpees

Exit pass

hip extensions- 3×10

08
Dec

12-08-14


Main – CrossFit

Hope everyone had a great weekend, and is ready to get the week going. The Canned Food Drive has been extended until Wednesday, so if you forgot or would like to bring some extras in, it’s greatly appreciated.

Warm-up

**7 min

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

Skill

Crossover Symmetry activation at eye level- 8 min

Weightlifting

P1- anyone who’s been here for less than 3 months

P2- anyone who’s been training here for more than 3 months

**8 min warmup

P1: Hang Power Snatch (3×5 + 1 OHS)

P2: Power Snatch (4 x 2 + 1 OHS (70-80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 min of:

4 Thrusters (95/135)

5 HR pushups

6 box jumps (20/24)
3 min rest after AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 min

6 thrusters (65/95)

7 HR pushups

8 box jumps (20/24)

Exit pass

plank hold- 3×1 min

mobilize shoulders, back, and chest

06
Dec

PARTNER SATURDAY

Main – CrossFit

Warm-up

partner med ball warmup (No Measure)

with a partner:

AMRAP in 5 min –

partner A completes as many burpees as possible while partner B performs 6 med ball squat cleans (MBSC). When 6 MBSC have been completed, partners will switch. Score equals total burpees.

Metcon

Metcon (Time)

Complete 3 rounds for time with a partner:

Partner A Partner B

30 KB swings 35/55 barbell hold 155/225

30 pull ups plank hold

30 box jumps 20/24 handstand hold

30 OH lunges 25/45 superman hold

Exit pass

hip mobilization – pigeon pose 2 min each side

T-spine mobilization – foam roller and KB