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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.

02
Sep

09-02-2014


Main – CrossFit

Warm-up

dynamic warmup
3×5 squat therapy
10 min to do SL RDL- 2×6/side

Weightlifting

Front Squat (3×5)

legless rope climb (3×2)

climb the rope without using legs
If unable to do legless do 3×4 rope climbs
** superset with front squat

Metcon

if you’re unable to do MU’s do either:
- 2 C2B pullup + 2 dips/ muscle up
- 3 pullups + 3 dips/ muscle up

Metcon (AMRAP – Rounds and Reps)

AMRAPx 8 min
4 MU’s
7 T2B
10 pushups

Exit pass

Hip Extensions
Mobilize lats and chest

01
Sep

09-01-2014

Main – CrossFit

Happy Labor Day!

Warm-up

2 min of ME DU’s

Metcon

Metcon (Time)

Teams of 4 people complete for time:
4×200 m relay run
20 squat cleans (115/185)
40 HSPU
60 Box Jumps (20/24)
80 T2B
100 bar facing burpees
80 T2B
60 Box Jumps (20/24)
40 HSPU
20 squat cleans (115/185)
4×200 m relay run
each person must complete 10 reps of each exercise EXCEPT the run
throughout the workout
2 people work at a time EXCEPT run
Workout completed in order

Exit pass

hip extensions- 50 total
mobilize lats and chest

30
Aug

08/30/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

dynamic warmup
2 minutes KB squat therapy
Blackburns 1 x 10 – 3 ways

Metcon

Metcon (Time)

Complete with a partner for time:
60 calorie row
50 KB swings 55/70
40 single arm OH lunges 30/45
30 manmakers 30/45
20 thrusters 95/135
1000m run
* One partner working at a time
**Partners run together

Exit pass

mobilize shoulders!!!

29
Aug

08-29-2014


Main – CrossFit

Warm-up

Dynamic Warmup
SL glute bridges- 3×10/leg

Skill

rope climbs- 3×3

Metcon

Metcon (Time)

5 rounds of
5 OHS (75/95)
10 pullups
15 abmat situps

Exit pass

50 hip extensions
mobilize hips and shoulders

28
Aug

OPEN GYM 08-28-2014


Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx 20 min
400 m. run
5-10 m bear crawls
10 lunges
15 inverted rows

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
rest 5 minutes
then…

Metcon (Time)

10-1 of
Wall balls (14/20)
Pushups

Metcon (Time)

75 double unders
50 TTB
200m row
200m run
200m row
400m run
200m row
600m run
200m row
400m run
200m row
200m run
200m row
50 TTB
75 double unders
*30 minute time cap

27
Aug

08-27-2014

Main – CrossFit

Warm-up

2 min of ME DU’s
Dynamic Warmup
internal/external rotation- 2×10/way

Skill

10 min HS walks or HSH

Metcon

Metcon (Time)

75 double unders
50 TTB
200m row
200m run
200m row
400m run
200m row
600m run
200m row
400m run
200m row
200m run
200m row
50 TTB
75 double unders
*30 minute time cap

Exit pass

75 Russian twists
mobilize lower body

26
Aug

08-26-2014


Main – CrossFit

Warm-up

dynamic warmup
banded squats- 3×15

Skill

modified bass test- 3x through
* try to hold your hands on your hips and hold onto each dot for 5 sec

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5 min rest after completed

Metcon (Time)

10-1 of
Wall balls (14/20)
Pushups

Exit pass

75 supermans
mobilize hips

25
Aug

08-25-2014


Main – CrossFit

This week is Deload week. Everything you do this week should be done with the goal of coming back next week stronger and well recovered. There won’t be any strength this week and the metcons are long, but should be fun and relatively easy.

Warm-up

2 min of ME DU’s
Dynamic Warmup
2 way band pull aparts (palms down and palms up)- 3×10/way

Skill

10 min of HS walks or HSH

Metcon (AMRAP – Rounds and Reps)

AMRAPx 20 min
400 m. run
5-10 m bear crawls
10 lunges
15 inverted rows

Exit pass

Planks- 3×1 min
mobilize upperbody

23
Aug

Team WOD Saturday 8-23-14


Main – CrossFit

Another week in the books. Well, almost. One WOD left. Let’s get after it!!

Warm-up

08-23-2014 (No Measure)

600m run (big loop)
4 Turkish get-ups on each side. Use light weight and focus on technique.

Metcon

Metcon (Time)

with a partner, complete 2 rounds for time:
30 ground to OH 95/135
60 weighted prisoner squats 25/45
30 SDHP 95/135
60 situps
30 front rack lunges 95/135
60 calorie row
* between rounds both partners complete a 400m run with a bumper plate
**one person working at a time
***35 min time cap

Exit pass

Mobilize!!!

22
Aug

08-22-2014


Main – CrossFit

Warm-up

2 min of ME DU’s
internal/external rotation- 2×10/side (do in between warmup sets of bench and barbell row)

Skill

modified bass test- 4x
attempt to hold each hop for 5 sec with hands on hips the whole time

Weightlifting

Bench Press (3×8)

Barbell Row (3×8)

superset with bench

Metcon

Metcon (Time)

2 rounds for time
20 DU’s
20 Deadlifts (135/225)
20 pullups
20 box jumps (20/24)
20 inverted rows

Exit pass

mobilize