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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.

24
Jul

OPEN gym 07-24-2014


Main – CrossFit

It’s another open gym! Let’s work on those goats (weaknesses). Or, if you’ve been feeling tight or sore, you might want to mobilize. If you missed a workout this week, make it up today!!

Metcon

Metcon (Time)

5-3-1 Snatches (95/135) and bar facing burpees
100 yd shuttle
5-3-1 OHS and BFB
100 yd shuttle
5-3-1 cleans and BFB
100 yd shuttle
5-3-1 front squats and BFB
100 yd shuttle

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes
7 Russian KB swings 55/70
7 10 meter sprints
7 inverted rows with feet on a box

Metcon (Time)

Cherry-pickin’ Wednesday


It's another open gym! Let's work on those goats (weaknesses). Or, if you've been feeling tight or sore, you might want to mobilize. If you missed a workout this week, make it up today!!
5-3-1 Snatches (95/135) and bar facing burpees 100 yd.

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23
Jul

Cherry Pickin’ Wednesday

Main – CrossFit

Warm-up

warmup (No Measure)

2 rounds of
250 m row
10 pushups
10 wall balls
10 pullups

Metcon

Partner ???
? Rounds of
???
???
???
???
???

22
Jul

07-22-14


Main – CrossFit

Warm-up

100 DU’s
15 pushups
5 pullups
Dynamic warmup
3×10 glute bridges

Skill

5 min of front lever work

Weightlifting

make sure that you are gettting in atleast 2 warmup sets before getting into your work sets.
Perform the pullup neg while your resting during back squats

Back Squat (4×8)

pullup negatives (4×3 )

start with your chin above the bar and lower yourself down into the bottom position for the length of time specified
Pull yourself back up if possible after each negative
If you can’t pull yourself up have a partner help you
5 sec downward portion

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
7- Russian KBS (55/70)
7- 10 m sprints
7 inverted rows with feet on box

Exit pass

banded good mornings- 3×10



100 DU's 15 pushups 5 pullups Dynamic warmup 3x10 glute bridges
make sure that you are gettting in atleast 2 warmup sets before getting into your work sets. Perform the pullup neg while your resting during back squats
start with your chin above the bar and lower yourself down.

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21
Jul

07-21-2014


Main – CrossFit

Warm-up

dynamic warmup
band pull aparts- 3×10

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

Any Snatch that is caught with bent arms doesn’t count

P1: Power Snatch (3RM )

P2: Snatch (1RM)

Metcon

Metcon (Time)

5-3-1 Snatches (95/135) and bar facing burpees
100 yd shuttle
5-3-1 OHS and BFB
100 yd shuttle
5-3-1 cleans and BFB
100 yd shuttle
5-3-1 front squats and BFB
100 yd shuttle

Exit pass

75 supermans
mobilized shoulders



dynamic warmup band pull aparts- 3x10
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-->
19
Jul

07-19-2014


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

07-19-2014 (Time)

5 rounds for time with a partner:
control – 200m run with bumper plate 25/45
15 deadlifts 95/135
15 hang power cleans 95/135
15 shoulder to overhead 95/135
**one person chips away at the barbell movements while the other runs 200m carrying a bumper plate; partners switch when each 200m run is completed.

Exit pass

low back mobility – walk halfway down the alley and back
mobilize hips – pigeon pose with band 2 minutes each side



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.
5 rounds for time with a.

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18
Jul

07-18-2014

Main – CrossFit

Warm-up

07-18-2014 (No Measure)

dynamic warmup
blackburns- 1×10

Weightlifting

Front Squat (3×8)

Metcon

Metcon (Time)

For time:
27 wall balls (14/20)
4 legless rope climbs
21 WB’s
3 legless rope climbs
15 WB’s
2 legless rope climbs
9 WB’s
1 legless rope climbe

Exit pass

Plank hold- 3×1 min

17
Jul

OPEN GYM 07-17-2014


Main – CrossFit

Metcon

Metcon (AMRAP – Rounds)

200 double unders (4 min time cap)
rest 5 minutes
then…
death by 10m sprints

Metcon (Time)

3 rounds
4 muscle ups
8 front rack lunges 95/135
16 GHD sit ups

Metcon (Time)

Prowler push down and back (50/90)
30 box jumps (24/30)
Prowler push down and back
20 goblet step ups (20/24″)/ 1 pood/1.5 pood)
Prowler push down and back
10 sandbag box step overs (20/24″)/ (50/100)
Prowler push down and back
10 sandbag box step overs (24″)
Prowler push down and back
20 goblet step ups (24″)
Prowler push down and back
30 box jumps (30″)
Prowler push down and back



200 double unders (4 min time cap) rest 5 minutes then... death by 10m sprints
3 rounds 4 muscle ups 8 front rack lunges 95/135 16 GHD sit ups
Prowler push down and back (50/90) 30 box jumps (24/30) Prowler push down and back 20 goblet step ups (20/24")/ 1 pood/1.5 pood) Prowler push.

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16
Jul

Jake’s WOD Wednesday


Main – CrossFit

Warm-up

()

Snatch Balance (3×5)

Metcon

Metcon (Time)

Prowler push down and back (50/90)
30 box jumps (24/30)
Prowler push down and back
20 goblet step ups (20/24″)/ 1 pood/1.5 pood)
Prowler push down and back
10 sandbag box step overs (20/24″)/ (50/100)
Prowler push down and back
10 sandbag box step overs (24″)
Prowler push down and back
20 goblet step ups (24″)
Prowler push down and back
30 box jumps (30″)
Prowler push down and back
both feet have to touch the box when doing the box step overs

Exit pass

Bench leg raises- 40 total



Prowler push down and back (50/90) 30 box jumps (24/30) Prowler push down and back 20 goblet step ups (20/24")/ 1 pood/1.5 pood) Prowler push down and back 10 sandbag box step overs (20/24")/ (50/100) Prowler push down and back 10 sandbag box step overs (24") Prowler push down and back 20 goblet.

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15
Jul

07-15-2014


Main – CrossFit

Warm-up

07-15-2014 (No Measure)

400 m run
dynamic warmup
3 min of squat therapy

Weightlifting

Back Squat (3×8 back squat)

Weighted Pull-ups (3×5)

Dips (3×5)

weighted dips supersetted with pull-ups

Metcon

Metcon (Time)

3 rounds for time:
4 muscle ups
8 front rack lunges (95/135)
16 GHDSU

Exit pass

GH raises- 3×8-10



400 m run dynamic warmup 3 min of squat therapy
3 rounds for time: 4 muscle ups 8 front rack lunges (95/135) 16 GHDSU
GH raises- 3x8-10
14
Jul

07-14-2014

Main – CrossFit

Warm-up

dynamic warmup
30 s. banded lat stretch/side

Skill

Front Levers (5 min of practice)

hanging on rings or bar pull your legs up so that your body is parallel to the floor with your stomach facing the ceiling

Weightlifting

All: Hang Clean (3×5)

work up to a somewhat heavy set of 5 reps

Metcon

Metcon (Time)

200 DU’s for time
5 min rest after completed
time cap of 4 min (if you don’t get 200 du’s write down how many you did in 5 min)

Metcon (AMRAP – Rounds)

Death by 10 m sprints

Exit pass

3 max L holds