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.

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

21
Oct

10-21-14

Main – CrossFit

Warm-up

rowling (No Measure)

object is to get as close to 100 m as possible using full pulls.

for every meter off of 100 m there is a penalty
3 rounds

every 1 m off = 2 burpees and 2 reps of squat therapy

Skill

split jerk work- 10 min

** banded x lat lunges in between- 2×10 m

max height box jump (Max height)

stand at box and jump on top

establish maximum height
** 10-15 min

Metcon

Metcon (4 Rounds for time)

4×800 m run (1:1 work to rest)
1 burpee for every sec slower you are from the previous run

** done at the end of the workout

Exit pass

reverse hypers- 3×10

mobilize hips, quads, and hamstrings

20
Oct

10-20-14


Main – CrossFit

This week is a deload week. The met cons are going to be a little longer. This week we need to emphasize a lower intensity on the workouts, mobility, and recovery.

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.
we will be doing 10 reps of each

Skill

scap pullups- 3×8

** superset internal/external rotation- 2×10

Metcon

Metcon (Time)

For Time:

buy in: 30 m HS Walk or 6 wall walks

5 rounds of:

10 burpee box jump overs (24/30)

10 KBS (35/55)

exit: 30 m HS Walk or 6 wall walks

Exit pass

hollow body rocks- 50 total

moblize shoulders and chest

18
Oct

10-18-2014

Main – CrossFit

Warm-up

3 rounds

3 burpees

6 sit ups

9 air squats

Metcon

Metcon (Time)

With a partner:

1200m run

63 SDHP

36 TTB

800m run

42 SDHP

24 TTB

400m run

21 SDHP

12 TTB
*partners run together

**one person working at a time

Exit pass

75 supermans

mobilize hips and ankles

17
Oct

10-17-14

Main – CrossFit

Warm-up

dynamic warmup

superset band-x-lat lunges with warmup sets of deadlift- 2×10 m

** 8 min

Skill

MU work- 10 min

3×10 arch-hollow

3×10 v-hip thrusts

3×10 banded transitions

Weightlifting

Deadlift (4×6)

Inverted Ring Rows (4xME)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test” Modified

EMOM for as long as possible:

5 Thrusters (55/70)

5 Pullups

5 burpees

Exit pass

seal walks- 2×20 m

16
Oct

10-16-14


Main – CrossFit

Warm-up

Metcon

Metcon (Time)

5 rounds for time of:

75 Du’s

plank hold (length of time it takes to do 75 Du’s)

500 m row

Exit pass

mobilize hips and ankles

15
Oct

Jake’s WOD Wednesday

Main – CrossFit

The only easy day was yesterday. Come in, train hard, be ready for life.

Warm-up

Skill

Metcon

Metcon (Time)

35 – 25 – 15 – 5

Bulgarian split squats 25/45 (Dumbbells)

Box Jump Over 24/30

Push Up

Every 90 Seconds

100 M Sprint

25:00 Min Cap

Exit pass

3 x Max Effort L-Pull Ups

14
Oct

10-14-14


Main – CrossFit

Warm-up

dynamic warmup

** 8 min

Skill

split jerk work- 10 min

superset band pull- aparts- 2×10

Weightlifting

Push Press (4×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx10 min

5 HSPU

5 burpees to 6″ target

5 Ring Dips

Exit pass

seal walks- 2×20 m

mobilize chest and back