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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.

26
Jun

Fun Friday

CrossFit Gettysburg – CrossFit

Warm-up

Dynamic Warmup- 8 min

Weightlifting

Every 3 min x 9 min

**6 min to warm up

Thruster (sport phase) (3×1)

10 Thruster

10 GHDSU

10 Ring Pushup

Metcon

Metcon (4 Rounds for reps)

4 Rounds of:

2 min AMRAP

1 HSPU

2 Deadlifts (115/185)

2 HSPU

3 Deadlifts (115/185)…..

**400 m run after each 2 min AMRAP

Exit pass

3 rounds

10 DB Front Raises + 10 DB Lat Raises

20 Tuckups

25
Jun

Oly lift work and Recovery


CrossFit Gettysburg – CrossFit

Today we are getting some work in with the Olympic lifts, followed by a recovery workout!

Warm-up

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

EMOM x 10 min

1 Power Snatch + 1 Snatch

Start light and work to a heavier weight

Start around 50%

Snatch (10 x 2)

Metcon

Metcon (No Measure)

3 RNFT:

20 cals on bike or rower

20 Heels to Heaven

10 Air Squats

10 Inverted rows

10 Bottoms up KB Press

24
Jun

Jakes WOD Wednesday


CrossFit Gettysburg – CrossFit

Warm-up

dynamic warmup- 7 min

Gymnastics

EMOM x 9 min

Minute 1- 10 m HS Walk

Minute 2- 45 s DU’s

Minute 3- 10 Pushups

Double-Unders (3x 45 s)

Handstand Walk (3 x 10 m)

Pushups (3 x10)

Metcon

Metcon (Time)

CFT:

8 Deadlifts (95/135)

7 Cleans (95/135)

6 Snatches (95/135)

8 Pullups

7 C2B pullups

6 MU’s

6 Deadlifts (95/135)

5 Cleans (95/135)

4 Snatches (95/135)

6 Pullups

5 C2B pullups

4 MU’s

4 Deadlifts (95/135)

3 Cleans (95/135)

2 Snatches (95/135)

4 Pullups

3 C2B pullups

2 MU’s

**12 min timecap

**5 min rest

Metcon (Time)

CFT:

400 m run

30 KB SDLHP (55/70)

30 Mountain Climbers

20 KB SDLHP

20 Mountain Climbers

10 KB SDLHP

10 Mountain Climbers

400 m run

Exit pass

Mobilize!

23
Jun

06-23-15

CrossFit Gettysburg – CrossFit

Warm-up

400 m run

6 TGU

dynamic stretch

**8 min

Gymnastics

EMOM x 5 min

minute 1- 5 Weighted Pullups

minute 2- 5 Weighted Dips

Weighted Pull-ups (3×5)

Weighted Dips (3×5)

Metcon

Metcon (Time)

5 RFT of:

36 DU’s

12 Russian KBS (55/70)

6 Lat Box Jumps (20/24)

**1 min rest after each round

** 15 min cap

**time put into wodify is total working time

Exit pass

2 rounds of:

15 hip extensions

20 MB side slams

22
Jun

06-22-15


CrossFit Gettysburg – CrossFit

This week starts a 3 week cycle that is going to be a little different than what we’ve normally done. The goal of the cycle is to improve technique in the exercises we have chosen, and along with that will come more efficient movement, and strength.

Warm-up

8 min dynamic warmup

Weightlifting

OHS (sport phase) (3×1)

10 OHS

30 s hollow hold/10 supermans

ME Pushups
Every 4 min x 12 min

Metcon

Metcon (Time)

8 RFT of:

40 m Prowler Push

6 C2B Pullups

8 Box Jumps (20/24)

10 WB’s (14/20)

Exit pass

2 rounds of:

6 RDL’s

45 s plank hold

20
Jun

Team Workout

CrossFit Gettysburg – CrossFit

Metcon

Metcon (No Measure)

Rowing for Barbell Cards…

Hearts – SDLHP 65/95

Diamonds – Push Press 65/95

Clubs – Power Clean 95/135

Spades – Front Squat 95/135

Teams, Rounds, Times, and Reps TBD

So much left up to the imagination…

19
Jun

“Filthy Fifty”


CrossFit Gettysburg – CrossFit

Warm-up

2 RNFT of:

5 jumping pullups

10 KBS

10 lunges

5 Burpees

10 Push Press

10 DU’s

5 K2E

5 WB’s

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Exit pass

mobilize!

18
Jun

Active Recovery Thursday


CrossFit Gettysburg – CrossFit

Get in the gym, get some blood moving and mobilize to help you recover, and work on something you’re bad at!

Warm-up

8-10 min dynamic warmup

Skill

work on the number 1 thing your bad at or have a goal to achieve for 15 min!

Metcon

Metcon (No Measure)

3 RNFT:

30 DU’s

25 Supermans

20 Mountain climbers

15 Cal Row

10 OHS w/ broomstick or bar

5 K2E

17
Jun

Jakes WOD Wednesday

CrossFit Gettysburg – CrossFit

It is easy to make excuses… It is hard to take action… Do what is hard so you can sleep at night with peace of mind.

Warm-up

8 min dynamic warmup

Power Clean (3 Reps EMOM x 5 min)

Metcon

Metcon (Time)

5 Rounds

200M Farmers Carry 25/15

15 Burpee Box Step Overs

200M Sandbag Carry 1 Bag

16
Jun

“Diane”


CrossFit Gettysburg – CrossFit

Warm-up

8 min dynamic warmup

Skill

work on deadlift and HSPU for 12 min

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Exit pass

3 x 30 s hanging L-Hold