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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
Jan

Partner Saturday


Main – CrossFit

Warm-up

dynamic warmup- 7 min

Metcon

Metcon (Time)

Complete with a Partner:

30 deadilifts (185/275)

400 m run ( 200 m each)

30 KBS (55/70)

400 m run

30 Front Rack Lunges (75/115)

400 m run

30 no pushup burpees

400 m run

30 plyo pushups

400 m run

30 box jumps (24/30)

400 m run

30 Dumbbell Front Squats (30/45)

400 m run
**while 1 partner is working the other partner is resting.

** if you can’t do 15 GOOD pushups, do regular pushups

Exit pass

mobilize lower back, hips, and shoulders

30
Jan

Fun Friday

Main – CrossFit

No Whimps, No Excuses, No Compromise.
Discipline yourself so no one else has to.

Warm-up

10 min to warmup

Lower body (No Measure)

2 rounds of:

5 squat therapy

5 pullups

10 lunges

10 OHS

30 sec glute bridge hold

10 m of each:

not samson stretch

inchworm

lat lunge

crab walk

jumping jacks

Skill

band pull a parts- 2×10

** 5 min

Weightlifting

6 min to warmup

Front Squat (4×5 (60-70%))

**Every 2 min for 6 min

inverted bar rows (4 x 8)

superset w/ front squat

Ripped & Ready

RFESS R&R (4×6/leg)

6/leg RFESS (55-65% of 10RM)

10 glute bridge

8 ring inverted rows

20 Russian twists
**every 2 min x 6 min

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 for time of:

OHS (75/115)

strict pullups

T2B

Exit pass

landmines- 3×20

29
Jan

Active Recovery Thursday


Main – CrossFit

“Hard Work Beats Talent When Talent Doesn’t Work Hard” ~Herb Brooks

Warm-up

dynamic warmup- 7 min

Skill

work on a skill of your choice for 10 min

Metcon

Metcon (No Measure)

EMOM x 24 min of:

minute 1- 20 m prowler walk

minute 2- 10 inverted rows

minute 3- 3 clean and jerks (50%) of C&J

minute 4- 150 m row

Exit pass

mobilize!!

28
Jan

Jake’s WOD Wednesday

Main – CrossFit

Warm-up

dynamic warmup- 7 min

Skill

work on a skill of your choice for 10 min

Metcon

Metcon (Time)

It’s a surprise!!

**25 min time cap

Exit pass

mobilize shoulders and calves

27
Jan

1-27-15


Main – CrossFit

“I will persist until I succeed.” ~Augustine Mandino II

Warm-up

**10 min

press and clean warmup (No Measure)

3 rounds

10 MBC- WB

5 squat therapy

5 MB side toss

5 inverted rows

1 mat in length of:

not samson stretch

inchworm

duck walk

high knees

butt kickers

Skill

2 Heaving Snatch Balance + 2 OHS- 3×1

**1 rep consists of 2 heaving snatch balance + 2 OHS

superset 3 way blackbirds- 1×6/way (4 sec hold for each rep_

**8 min

Weightlifting

5 min to warmup

Hang Clean (5×3 (70-80%))

**Every 2 min for 5 sets

Ripped & Ready

8 min to warmup

Strict Press R&R (4x 1 of complex)

7 Strict Press (55-65%)

10 pushups

30 flutter kicks
Every 3 min for 9 min

Metcon

Metcon (Time)

For time of:

100 WB’s (14/20)

**Completed in 2 minute blocks. Each block begins with an unbroken set of as many reps as possible. As soon as you rest (the ball stops moving) begin holding a plank. Hold the plank for the rest of the 2 minute block.

Exit pass

barbell rollouts- 3×6-10 (if you can do all 6 easily do 10)

**aim to get parallel with the ground

26
Jan

01-26-15

Main – CrossFit

“What my mind can conceive my body can achieve.” ~Unknown
**0530 and 0630 closed

Warm-up

dynamic warmup-7 min

Skill

pullup negatives- 3×4 (4:0:0:2)

banded-x-lat lunges- 2×10 m

**8 min

Weightlifting

Thruster (20 min to Est. 3 RM )

Ripped & Ready

**8 min to warmup

Back Squat R&R (4×1)

7 Back Squats (55-65%)

10 RFESS

10 m. Seal Walk
Every 3 min x 9 min complete 1 set

Metcon

Metcon (Time)

8 rounds for total working time of:

20 m sprint

5 SDLHP (65/95)

10 m bear crawl

5 air squats

**1 min rest after each round

Exit pass

GH decents- 3×10 (5 sec decent)

24
Jan

Saturday Team Wod

Main – CrossFit

Warm-up

01-24-2014 (No Measure)

3 rounds

8 burpees

6 box step ups

4 pushups

2 pullups

Metcon

Metcon (Time)

With a partner:

3 Rounds

30 wall balls 14/20

30 push press 55/75

30 SDHP 55/75

30 burpees

30 calorie row
One person works to complete the movements while the second performs the following:

round 1 – plank hold (any style)

round 2 – superman hold

round 3 – pull up bar hang

Partners may switch at any time.

Exit pass

Lower back mobility. Choose one or all :

1. prayer stretch

2. feet on box with lax ball in low back

3. one foot on box & let knee drop out

23
Jan

Fun Friday

Main – CrossFit

“If you aren’t going all the way, why go at all?”
~Joe Namath

Warm-up

dynamic warmup- 7 min

2 way band pull aparts- 2×10/way- 5 min

Weightlifting

6 min to warmup

Hang Clean (4×4 + 1 jerk)

55-65% of jerk

**Every 2 min x 6

Ripped & Ready

6 min to warmup

Bear Complex (3×4)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 min

8 manmakers (25/40)

16 box jumps (20/24)

24 KBS (35/55)

**EMOM 4 burpees
**each manmaker consists of a pushup then a DB row on each side

Exit pass

3 way plank- 3×45 s each way

22
Jan

Active Recovery Day

Main – CrossFit

“Most people give up just when they’re about to achieve success. They quit on the oneyard
line. They give up at the last minute of the game, one foot from a winning
touchdown.” ~Ross Perot

Warm-up

dynamic warmup- 7 min

Skill

work on a skill of your choice- 8 min

Metcon

Metcon (No Measure)

EMOM x 24 min

minute 1: 10 KBS (easy weight)

minute 2: 45 s plank hold

minute 3: 150 m row

Exit pass

mobilize anything tight!

21
Jan

Jake’s WOD Wednesday

Main – CrossFit

Make sure you are registering for classes!!!

Warm-up

3 Rounds

10 Push Ups

10 OHS

10 Sit Ups

Walk the Mats

Inch Worm

Sampson Stretch

High Knees

Lateral Lunge

Butt Kickers

Metcon

Metcon (Time)

5 Rounds

25 Double Unders (If you break the set you must do 1 Burpee before continuing)

6 – Hang Power Cleans – 185/135 (Must be unbroken, 10 burpee penalty)

25 – Lateral Bar Over Burpees

6 – Turkish Get Ups 45/25
25:00 Minute Cap

Exit pass

3X Max L Sit