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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.

18
Apr

Partner Saturday

CrossFit Gettysburg – CrossFit

Warm-up

8 min dynamic warmup

Metcon

-1 partner works at a time

-distance for the row, bike, or prowler push, and reps are split between partners

-both partners have to run 400 m

- you must row, bike, or push the prowler one time during the workout.

Metcon (Time)

Karen meets Helen with a partner

buy in: 1/2 mile row, bike, or 100 m prowler push

Then:

150 WB’s (14/20)

1/2 mile row, bike, or 100 m prowler push

3 rounds of:

400 m run

21 KBS (35/55)

12 pullups

Exit: 1/2 mile row, bike, or 100 m prowler push

Exit pass

mobilize anything tight!

17
Apr

Fun Friday


CrossFit Gettysburg – CrossFit

“Habits are critical for players. They cannot think and play well at the same time.” ~Don Meyer

Warm-up

400 m run

6 turkish getups (easy weight)

dynamic stretch

**8 min

Ripped & Ready

6 min to warmup

Box Step-Up R&R (4×1)

6 box step ups/leg (55-65% of 10RM)

5 KB/DB row

20 MB side toss

Metcon

you have 2 choices for the inverted rows

you can either challenge yourself on the inverted rows and break them up in sets of 8-12 or you can get through them faster and spend more time on the plate pinch farmer’s carry.

Metcon (AMRAP – Reps)

AMRAP x 16 min of:

200 DU’s

100 inverted rows

**ME plate pinch farmer’s carry with remaining time for score! (15/25)

Exit pass

RDL- 3×8

BB rollout- 3×6

16
Apr

Active Recovery Day


CrossFit Gettysburg – CrossFit

Get blood flowing, work on a skill, mobilize, and prepare yourself for the remainder of the training week.

Warm-up

10 min dynamic warmup

Skill

work on a skill of choice for 15 min

Metcon

complete at a easy to medium intensity (conversational pace)

Metcon (Distance)

row, run, or bike for 20 min

Exit pass

moblize, and stretch anything tight!

15
Apr

Jake’s WOD Wednesday

CrossFit Gettysburg – CrossFit

Don’t be late… There is a field trip involved in todays activities!

Warm-up

Metcon

800M Run

Metcon (Time)

8x100M

Hill Sprints

Sprint, Walk Down, Sprint

25 Minute Cap

Exit pass

800M Run

14
Apr

04-14-15

CrossFit Gettysburg – CrossFit

Warm-up

dynamic warmup- 8 min

Skill

HS walks

3 way blackburns- 1×6/way (hold each rep for 5 sec)

**7 min

Push Press- Strength (cycle 1) (4×1)

5 Push Press (65-75%)

10 narrow grip pushups

15 heels to heaven

Ripped & Ready

6 min to warm up

Push Press R&R (4×1)

7 Push Press (55-65%)

10 narrow grip pushups

15 heels to heaven

Metcon

Metcon (Time)

7 RFT of:

3 Clean and Jerks (115/155)

40 DU’s

*11 min timecap

Exit pass

3 rounds of

10 DB lat raises + 10 DB front raises

15 tuck ups

13
Apr

04-13-15

CrossFit Gettysburg – CrossFit

Warm-up

Backward DU’s- 6 min

4 min dynamic stretch

Skill

banded glute bridges- 2×10

**3 min

Strength Program

6 min to warmup

Front Squat Strength (cycle 1) (4×1)

8 SLRDL

5 Front Squat (65-75%)

3 way plank- 20s/way

Ripped & Ready

6 min to warmup

Front Squat R&R (4×1)

10 SLRDL

7 Front Squats (55-65%)

3 way plank- 20s/way

Metcon

Metcon (Time)

50 DU’s

12-9-6-3 of

prowler push

pullups

burpee box jump over (20/24)

Exit- 50 DU’s

**12 min timecap

Exit pass

3 rounds of:

15-20 hip extensions

5-20 GHDSU

11
Apr

Team WOD


CrossFit Gettysburg – CrossFit

Warm-up

Dynamic

Metcon (Time)

In teams of 4 complete the following:

Each member does EITHER 30 cal row or 25 cal bike

Then 2 rounds:

Station 1 – 30 wallballs 14/20

Station 2 – 30 box jumps 20/24

Station 3 – 30 KBS 30/45

Station 4 – 200 m run

Each member ends with 100 DUs
**For the row/bike- depending on class size 1-2 team members will be working at a time.

** 1 team member per station. You may NOT rotate to the next station until the person working has completed ALL of the reps.

**All 4 members may jump rope at the same time but you must do your reps only. Time is called when last member completes their jump rope.

Exit pass

Mobilize!!

10
Apr

Fun Friday

CrossFit Gettysburg – CrossFit

“If you have a positive attitude and constantly
strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.” ~Pat Riley

Warm-up

8 min dynamic warmup

2 rounds of:

10 band glute bridges

10 band pull- aparts

**12 min

Ripped & Ready

6 min to warm up

strength and ripped and ready will be doing the same thing today

RFESS R&R (4×1)

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

10 glute bridge

8 ring inverted rows

20 Russian twists

Metcon

Incredible Hulk (Time)

AMRAP x 20 min

5 Deadlifts (75/115)

5 Hang Power Clean

5 Front Squat

5 Push Press

5 Back Squat

Exit pass

Med Ball slams- 3×20

09
Apr

Active Recovery Day


Main – CrossFit

Get blood flowing, work on a skill, and mobilize to be ready for training tomorrow and Saturday!

Warm-up

8-10 min dynamic warmup

Skill

work on snatches, clean and jerks, rope climbs, etc… for 15 min

Metcon

Metcon (Distance)

row, bike or run for 20 min

Exit pass

mobilize anything tight!

08
Apr

Jake’s WOD Wednesday


Main – CrossFit

Don’t be weak! Look at yourself in the mirror, find accountability, and come do work. Everyday is an easy day!

Warm-up

3 Rounds

5/Push Ups – 10/OHS – 15/Situps

Dynamic Stretch

Weightlifting

Clean (3 Rep Max )

Metcon

Metcon (Time)

10 Rounds

1 Rope Climb

2 TGU – 55/35

3 OHS – 135/115

4 Prowler Pushes

5 Burpees every 60 seconds

25:00 Minute Cap

Exit pass

3 X Max Effort L-Sit