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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.

06
Mar

Fun Friday

Main – CrossFit

Warm-up

4 min of DU’s

Dynamic Stretch

banded-x-lat lunges- 2×10 m

**12 min

Weightlifting

5 min to warmup

**Every 2 min x 4 min

Deadlift (3×5 (50-60%))

Ripped & Ready

6 min to warm up

**Every 2 min x 6 min

Front Rack Lunges R&R (4×1)

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

5 BB row

20 landmines

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Exit pass

3 rounds of:

10-20 GHDSU

15 Hip extensions

05
Mar

Active Recovery Day


Main – CrossFit

Get blood moving, work on a skill, and get loose for the rest of the week’s training.

Warm-up

Warmup (No Measure)

20 cals on rower or bike

10 m of:

not samson stretch

inch-worm

out & ins

high knees

butt kickers

carioca

3 burpee sprints (down and back)

Skill

work on a skill for 10-15 min

Metcon

Metcon (Time)

500 m row or bike

5 prowler pushes

50 DU’s

400 m row or bike

4 prowler pushes

40 DU’s

300 m row or bike

3 prowler pushes

30 DU’s

200 m row or bike

2 prowler pushes

20 DU’s

100 m row or bike

1 prowler push

10 DU’s

Exit pass

mobilize!!

04
Mar

Jake’s WOD Wednesday

Main – CrossFit

Warm-up

10:00 minutes as a class accumulate max calories. Utilize both bikes and rowers! Rest as needed for maximum output.

Metcon

Metcon (Time)

10 – Sand Bag Get Ups 100/50 or TGU 55/35

20 – KB swings 55/35

30 – Box Jumps 20/24

40 – Sit Ups

50 – Double Unders

60 – Burpees

50 – Double Unders

40 – Sit Ups

30 – Box Jumps 20/24

20 – KB Swings 55/35

10 – Sand Bag Get Ups 100/50 or TGU 55/35

25:00 Time Cap

Exit pass

Mobilize

03
Mar

03-03-15

Main – CrossFit

Warm-up

**8 min to complete

Warmup (No Measure)

20 cals on rower or bike

10 m of:

not samson stretch

inch-worm

out & ins

high knees

butt kickers

carioca

3 burpee sprints (down and back)

Skill

HSPU- 2×3-5

lifting-iron scap

R&R- 2 way band pull aparts- 1×10

**7 min

Weightlifting

**6 min to warm up

Every 2 min x 6 min

Shoulder Press (3 x 5 (50-60%))

Ripped & Ready

**6 min to warm up

Bench Press R&R (4×1)

7 Bench Press (55-65%)

10 ring inverted rows

10 Straight leg raise

Metcon

Metcon (AMRAP – Reps)

AMRAP x 3 min

100 m shuttle sprint

20 thrusters (65/95)

ME burpees for the remainder of the time

**score is amount of burpees

**1 min rest

Metcon (AMRAP – Reps)

AMRAP x 3 min

100 m shuttle sprint

15 thrusters (65/95)

ME burpees for the remainder of the time

**score is amount of burpees

**2 min rest

Metcon (AMRAP – Reps)

AMRAP x 3 min

100 m shuttle sprint

10 thrusters (65/95)

ME burpees for the remainder of the time

**score is amount of burpees

Exit pass

GH raises- 3×5-10

02
Mar

03-02-15

Main – CrossFit

Warm-up

**8 min to complete

Warmup (No Measure)

20 cals on rower or bike

10 m of:

not samson stretch

inch-worm

out & ins

high knees

butt kickers

carioca

3 burpee sprints (down and back)

Skill

OHS- 3×5

band glute bridges- 2×10

**7 min

Weightlifting

Deload week- nothing should be to failure

Every 2 min x 6 min

**6 min to warm up

Back Squat (3×5 (50-60%))

Pull-ups (3×8)

Ripped & Ready

**6 min to warm up

Deadlift R&R (4×1)

7 Deadlifts (55-65%)

10 lunges

6 BB rollouts

Metcon

Metcon (Time)

30-20-10

RFESS (25/35)

Pullups

**10 min time cap

Exit pass

Hollow hold- 3×30 s

28
Feb

Teamwork Time


Main – CrossFit

Metcon (AMRAP – Reps)

3 Rounds

4 Sled Pull/Pull Ups – 30 Calories Bike/Push Ups – 8 Sled Push/Push Press

30 Calories on the rower for resting

27
Feb

Fun Friday

Main – CrossFit

Warm-up

dynamic warmup

band glute bridges- 2×10

**12 min

Weightlifting

6 min to warm up

every 2 min x 6 min

Deadlift (4×5)

superset ME pullups

Pull-ups (4 x ME)

Ripped & Ready

6 min to warm up

Box Step-Up R&R (4 x 1)

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

5 KB/DB row

20 MB side toss

Metcon

you will either be doing the regular or scaled version

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Metcon (5 Rounds for calories)

row sprints- 5×30 s (1 min rest)

OR

bike sprints- 5x 30 s (1 min rest rest)

Exit pass

barbell 21’s- 2 sets

26
Feb

Active Recovery Day


Main – CrossFit

Come in, work on some skills, get blood moving, and mobilize!
**TONIGHT at 615 PM Dr. Noreen is coming in for a Nutrition Q&A!!

Warm-up

Dynamic warmup- 8 min

Skill

If there is a movement or skill that you don’t want to see in the open workout tomorrow what would it be?

**Work on that skill or movement for 15 min

Metcon

Metcon (No Measure)

EMOM x 15 min

minute 1- 45 s row

minute 2- 3 Power Snatch (50%)

minute 3- 45 s hollow hold

minute 4- 8 inverted rows

minute 5- 45 s of DU work

Exit pass

mobilize anything tight!!

25
Feb

Jake’s WOD Wednesday

Main – CrossFit

Warm-up

dynamic warmup

Skill

work on MU’s/C2B/kipping pullups/strict pullups- 10 min

Metcon

Metcon (Time)

5 RFT of:

3 MU’s

6 KB OH Lunges/leg (35/55)

9 T2B

12 burpees

Exit- 30 cal row or bike

**25 min time cap

Exit pass

L-sit- 3×30 s

24
Feb

02-24-2015

Main – CrossFit

The first open workout comes out on Thursday and we will be doing it on Friday at 615 PM. If you haven’t signed up, you have until Thursday at 7 PM.

Warm-up

dynamic warmup- 7 min

Skill

8 min of DU work

lifting- band glute bridge- 2×10

R&R- 3 way blackburns- 1×6/way

**Do prehab/activation in between working on DU’s

Weightlifting

**7 min to warm up

Every 2 min x 10 min

Clean (6×2 )

1×2 (60,70,75,80,80,75)

Ripped & Ready

Push Press R&R (4×1)

7 Push Press (55-65%)

10 narrow grip pushups

15 heels to heaven

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Exit pass

GH deficits- 2×5 (3-5 s neg)