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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.

23
Apr

04/23/2014

Main – CrossFit

Second day of Oly lifting, stay focused on technique: hip extension!!!

Junkyard dog warm-up (No Measure)

Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 5 reps.
Next, Partner A gets on all 4′s. Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner completes 6 reps.

Weightlifting

P1: Clean (5 RM)

P1: Push Jerk (5 RM)

P2: Clean (1 RM)

P2: Push Jerk (1 RM)

Metcon

Metcon (Time)

10 -1 SDHP 65/95
1-10 box jump overs 20/24

Exit pass

3 min L-sit hold

22
Apr

04/22/2014

Main – CrossFit

Day 2 of max week. Stay focused on technique as we move to the Olympic lifts!

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

P1: Power Snatch (5 rep max)

P2: Power Snatch (1 rep max)

Metcon (AMRAP – Rounds and Reps)

12 minutes:
400m run
10 barbell rows 65/95
10 TTB

Weightlifting

Exit pass

Mobility with lax ball 3 min each shoulder

21
Apr

4/21/2014

Main – CrossFit

Max Week and Wodify! What could be better! We know the bathroom….

Warm-up

(No Measure)

400m run
30 ‘ spider walk
30 ‘ samson stretch
15 shoulder pass throughs
10 OH squats

Weightlifting

Start with empty bars!

P1: Back Squat (5 Rep Max)

P2: Back Squat (1 Rep Max)

All: Pull-ups (Max Rep )

If doing banded pull-ups record the repetitions and color of band

Metcon

Metcon (Time)

3 rounds:
50 double unders
30 sit-ups
10 dumbbell hang power cleans 30/45

Exit pass

Hip mobility with box

18
Apr

4.18.2014


Main – CrossFit

Wodify Is COMING!

Metcon (Time)

20-15-10-5
Push Press 85/115
Box Jump 20/24
KTE


Wodify Is COMING!
20-15-10-5 Push Press 85/115 Box Jump 20/24 KTE

16
Apr

4.16.2014


Main – CrossFit

Gymnastics

Handstand Walk (Max Effort )

Handstand Walk or Handstand Hold
Record Seconds or Steps

Weightlifting

Power Clean (3×5 @ 50% + 1 Strict Press )

Metcon

Metcon (Time)

5 Rounds
20 Wall Balls (14/20)
10 Pull Ups



Handstand Walk or Handstand Hold Record Seconds or Steps
5 Rounds 20 Wall Balls (14/20) 10 Pull Ups

15
Apr

4/15/2014


Main – CrossFit

P1 Strength: Stay light and focus on form.

Weightlifting

P1: Hang Power Snatch (3×5)

P2: Power Snatch (3×5 @50%)

Metcon

Metcon (Time)

5 Rounds
10 Hang Power Snatch 65/95
15 Push Ups
20 Air Squats


P1 Strength: Stay light and focus on form.
5 Rounds 10 Hang Power Snatch 65/95 15 Push Ups 20 Air Squats

15
Dec

12.15.13 – Saturday

Strength

Team WOD

13
Dec

12.13.13 – Friday

Strength

Burgener Warm Up

3×5 Push Press superset with 6 Pistol Squats

RX

6 Rounds

6 Hang Power Snatch (95/135)

12 TTB

12
Dec

12.12.13 – Thursday

Strength

Open Gym

11
Dec

12.11.13 – Wednesday

Strength

5×3 Deadlift with 3×5 Barbell row

RX

8 minute AMRAP

4 KB Turkish Get Ups

8 Alternating hand KB Thursters

12 Alternating 1 arm KB Swings

All Weights 35/55