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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.

22
Nov

TEAM WOD SATURDAY

Main – CrossFit

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”
-Greg Glassman

Warm-up

11/22/2014 (No Measure)

2 rounds:

10 burpees

10 OHS (broomstick)

10 lunges

10 hollow body rocks

10 supermans

Metcon

Metcon (Time)

Complete for time with a partner:

Buy in 2250m row

then…

2 rounds

75 burpee box jumps

75 KB swings 45/60

75 KB SDHP 45/60

75 shoulder to OH 65/95

225 double unders

*One person working at a time

Exit pass

Cross Over Symmetry recovery protocol

21
Nov

Fun Friday


Main – CrossFit

Warm-up

dynamic warmup- 7 min

Skill

KB Snatch- 2×5/arm

superset internal/external rotation- 2×8/side

**8 min

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Exit pass

reverse hypers- 3×10

20
Nov

Active Recovery Day


Main – CrossFit

19
Nov

Jake’s WOD Wednesday

Main – CrossFit

Come in the gym and do work! Strong people are harder to kill…

Warm-up

3 Rounds

10 – Air Squats, 10 – Lunges, 10 Push Ups – 30 Second HS Hold

Skill

Rope Climbs – Do not climb above 5′ work only on footwork! If you are really comfortable close your eyes and practice!

Metcon

Metcon (Time)

5 – Rope Climbs

10 – Ring Dips

10 – 95/135lbs FR Lunges

10 – 95/135lbs OHS

4-8-8-8

3-6-6-6

2-4-4-4

1-2-2-2

Exit pass

Accumulate a 2:00 Minute L-Hold

18
Nov

Time to Get it Tuesday!!


Main – CrossFit

Today we are maxing on Power Snatch. Remember to pull under the bar and punch to the ceiling. If your arms ARE NOT LOCKED OUT the rep DOES NOT COUNT!!!

Warm-up

Jump rope for 2 min

Burgner Warmup for 6 min

Skill

Snatch first pulls- 2×3

superset black burns- 1×6/way

**8 min

Weightlifting

Power Snatch (1RM or 3RM)

Metcon

Metcon (No Measure)

EMOM x 10 min

Even- 5 thrusters (95/135)

Odd- ME DU’s

Exit pass

plank holds- 3 x 1 min

17
Nov

11-17-14


Main – CrossFit

Warm-up

dynamic warmup

**7 min

Skill

air squat iso hold- 3×5 (1:5:0:0)

superset banded x lat lunges- 2×10 m

**8 min

Weightlifting

P1: Back Squat (4×3)

P2: Back Squat (4×2 + 1×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 min

7 T2B

7 Box jumps (20/24)

7 burpees
rest 3 min

Metcon (AMRAP – Rounds and Reps)

AMRAPx7 min

5 box step ups/leg (20/24) (35/55)

5 10 m sprints

5 pullups

Exit pass

hip extensions- 3×10

15
Nov

TEAM WOD SATURDAY


Main – CrossFit

Warm-up

dynamic warm up

2 x 10m banded x lateral lunges

2 x 10 band pull aparts – 2 ways

Metcon

Metcon (Time)

In teams of 4:

control – 100m run

station 1 – thruster 65/95

station 2 – push ups

station 3 – KB SDHP 55/70

Teammates rotate to next station each time 100m run is completed. Workout ends when team has accumulated 100 reps at each station.

Exit pass

Mobilize your hips!

14
Nov

Fun Friday


Main – CrossFit

Warm-up

dynamic warmup

*7 min

Skill

snatch first pulls- 3×3

*superset 3 way blackbirds- 1×6

** 8 min

Weightlifting

Power Snatch (4×4 + OHS)

Metcon

Metcon (Time)

- 400 m run

- 3 rounds of:

10 KB Snatch/arm (35/55)

20 m KB OH lunge (right hand)

10 C2B pullups

20 m KB OH lunge (left hand)

- 400 m run
400 m run to start and end workout

**20 min time cap

Exit pass

russian twists- 75

13
Nov

11-13-14

Main – CrossFit

Warm-up

dynamic warmup

**7 min

Skill

air squat iso hold- 2×5 (2:5:0:1)

**superset 10 supermans with each set

**8 min

Weightlifting

Deadlift (1RM or 3RM)

Metcon

Metcon (4 Rounds for time)

4 rounds for total working time of:

6 deadlifts (135/225)

12 pullups

6-10 m sprints

2 min rest

Exit pass

reverse hypers- 3×10

12
Nov

Active Recovery Day

Main – CrossFit

For those of you who came in for “Nutts” today is your active recovery day, and we will be doing tuesdays workout on thursday, with the normal friday workout. For those of you who weren’t able to make it in yesterday, you will be doing yesterday’s workout, with the normal active recovery day on thursday.

Warm-up

med ball squeezes- 2x30s

Metcon

Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
**if you didn’t do it yesterday

FEMALE RX-

dlift- 165#

box jumps- 24″

wall balls- 14#

400 m run- 25# plate

Metcon (2 Rounds for time)

1.5 mile run for time

then

2500 m row for time

Exit pass

mobilize