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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.

31
Jul

07-31-15


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

Weightlifting

Every 2 min x 8 min

5 deadlifts

8 DB/KB Unilateral Tempo Rows (X:3:3:1)

Deadlift (1×5)

Metcon

Metcon (Time)

100 OHS (65/95)

**Every time bar leaves the OH position you must stop and do 10 T2B before completing any OHS

**15 min timecap

Exit pass

75 Russian Twists

30
Jul

Active Recovery Thursday


CrossFit Gettysburg – CrossFit

Get blood moving, work on a skill, mobilize, and do some light recovery work.

Warm-up

8-10 min dynamic warmup

Skill

Work on a skill of your choice that we don’t normally work on, we haven’t worked on in a while, or a skill you want to get better at

Metcon

keep the intensity moderate during the met con

Metcon (Time)

25-20-15-10-5

cals on a rower or bike:

50-40-30-20-10

DU’s

Exit pass

Mobilize anything tight!

29
Jul

07-29-15

CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

Weightlifting

EMOM x 8 min

1 Snatch High Pull + 1 Power Snatch + 1 Snatch

**6 min to warm up

Snatch Complex 2 (8×1)

1 Snatch High Pull

1 Power Snatch

1 Snatch

Metcon

2 C2B pullups= 1 MU

4 Pullups= 1 MU

Metcon (Time)

CFT:

800 m run

5 rounds of:

5 Power Cleans (95/135)

2 MU’s

5 Box Jump Overs (24/30)

10 Wall Balls (14/20)

5 Box Jump Overs (24/30)

2 MU’s

5 Power Cleans (95/135)

**25 min timecap

Exit pass

Mobilize!

28
Jul

07-28-15


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

**6 TGU

Weightlifting

Every 3 min x 9 min

5 Push Press

60 s Plank Hold

Push Press (3×5)

Metcon

Metcon (Time)

5 RFT of:

10 S2OH (65/95)

10 m Broad Jump

10 Man Maker’s (30/45)

*15 min timecap

Exit pass

2 sets of:

10 DB Front Raises + 10 DB Lat Raises

15 Tuck Ups

27
Jul

07-27-15


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

**2×10 banded glute bridges

Weightlifting

Every 3 min x 9 min

5 Back Squats

15 Hip Extensions

10 Pullups

Back Squat (3×5)

Pull-ups (3×10)

Metcon

Metcon (Time)

2 RFT of:

20 Thrusters (65/95)

20 C2B Pullups

20 F.S (65/95)

20 Dips

20 FR Lunge (65/95)

**EMOM- 10 Mountain Climbers

Exit pass

2 sets of:

ME Hanging L-Sit

30 s MB Squeeze

25
Jul

Team Work


CrossFit Gettysburg – CrossFit

Warm-up

Metcon

Team Work!

24
Jul

Fun Friday

CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

Weightlifting

Every 2 min x 10 min

5 deadlifts

6 unilateral KB bottoms up presses/side

Deadlift (1×5)

Bottoms Up KB Press (3×6/side)

Hold Kettlebell upside down and press from shoulder to overhead

Metcon

If you can’t do pull-ups do inverted rows

Metcon (Time)

40-30-20-10

Pullups

Box Jumps (20/24)

**200 m run between rounds

**17 min timecap

Exit pass

2 sets of:

21’s

ME GHDSU

23
Jul

Active Recovery Thursday


CrossFit Gettysburg – CrossFit

Warm-up

8-10 min warmup

Skill

10-15 min of skill work

Metcon

Metcon (Time)

mini triathalon

1200 m row

1200 m bike

1200 m run

Exit pass

mobilize!

22
Jul

07-22-15

CrossFit Gettysburg – CrossFit

Today we remember Skip Wells, Thomas Sullivan, David Wyatt, Carson Homquist and Randall Smith. This is our hero WOD to honor our brothers. Semper fi, god speed, and we will see you on the other side. Get in the gym and do work, every day is an easy day.

Warm-up

5 min dynamic warmup

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.

Weightlifting

EMOM x 6 min

1 Clean High Pull + 1 Pwr Clean + 1 Clean

** 5 min to warm up

Clean Complex (6 x 3)

Clean High Pull + Power Clean + 1 Clean

Metcon

Chattanooga (Time)

4 rounds of:

7 Hang Power Cleans (95/135)

16 Back Squats (95/135)

15 bar facing burpees

Exit pass

Mobilize

21
Jul

07-21-15


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

6 TGU’s

Weightlifting

Every 3 min x 9 min

5 push press

60 s plank hold

Push Press (3×5)

Metcon

Metcon (Time)

100 DU’s

60 Pushups

45 Inverted Rows

30 m FR Lunge (75/115)

15 S2OH (75/115)

**15 min timecap

Exit pass

2 sets of:

10 DB Front Raises + 10 DB Lat Raises

10 ice cream makers