Thursday – June 21, 2018
    Thursday – June 21, 2018   Strength/Skill: Max Push-ups 5xMax   Metcon: Partner Workout 4 Person Team (you don’t need a team) 8 – 150’ Plate push 200 Partner Walllballs (2 wallballs/team) 200 Air Squats 200 Box Jumps (2 Boxes/team) 25 Synchronized Burpees (All 4 chest to ground at same time) 8 Rope Climbs or 80 Ring
Wednesday – June 20, 2018
        Wednesday – June 20, 2018   Strength: Snatch 12×1 Hi Hang PWR + Low + Ground   Acc. Strength: Behind the neck military press 3×12   Metcon :  3 Rounds 400m run 20 Hang Power Cleans 95/65 20 Push Press 95/65      
Tuesday – June 19, 2018
  Don’t forget rope climbs today… (rope burnt ankles are no fun)   Tuesday – June 19, 2018   Strengh/Skill: Rope Climbs   Metcon: For time:      
Monday – June 18, 2018
  Great job with “Coffland” everyone, if you were wondering, Byron, 11 years old had the hangs of the day with 1st a 3:20 and 2nd a 2:40… most of us were a few more then that!!!     Monday – June 18, 2018   Strength: Strict Press 6×2@75% then 2×6@55%   Accessory Strength: 4
Friday – June 15, 2018
        Friday – June 15, 2018   Strength: Deadlift 3 Position 3 Second Pause (Below Knee/Above Knee/Top) Warm-up then 5×2    Accessory Strength: Glute Bridges 3×8   Metcon:  10 rounds 2 Curtis P’s 135/95 (SRX 155/105) 3 HSPU 4 Pull-ups   Saturday – June 16, 2018 08:45 – Doors Open 09:00 –
Thursday – June 14, 2018
  Thursday – June 14, 2018   Strength/Skill: Farmers Carries 5×1 Ascending    Metcon: Partner Workout 1 Works 1 Rests AMRAP 22 200 Double Unders 150 Kettlebell Swings 53/35 American 100 Overhead Squats 95/65   50 Thrusters 95/65    
Wednesday – June 13, 2018
    Wednesday – June 13, 2018   Strength: Snatch 8×1 1 Hang Power + 1 Power from Floor   Metcon :  Against a 12 minute clock 1, 2, 3 etc. Power Cleans 185/130 5 PVC Jump Overs 1, 2, 3, Plyo Push-ups    
Tuesday – June 12, 2018
      Tuesday – June 12, 2018   Strengh/Skill: 3 Sets 5 Explosive Slamball overhead (hip opener) 5 Slamballs   Metcon: Fight Gone Bad Style 3 Rounds Minute 1 – Goblet Squats 53/35 Minute 2 – PVC Sit-ups Minute 3 – Row for Calories Minute 4 – PVC Sit-ups Minute 5 – Lateral PVC
Monday – June 11, 2018
    Monday – June 11, 2018   Strength: Strict Press Establish a 1RM   Accessory Strength: 4 Grip Static Hang 5/5/5/5 x3   Metcon: 3 Rounds Run 400m 15 Medball Cleans 20/14 30 Medball Overhead Lunge Steps (L=1, R=2)      
Friday – June 8, 2018
    Friday – June 08, 2018   Strength: Bench Press Establish a 1RM   Metcon:  Run TT Stopsign-hydrant-stopsign-back Row TT 1,000m Bike TT 1.5 mile   Saturday – June 09, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym   Sunday – June 10, 2018 Closed (Starting Next Week – Open
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Recent Workouts

 
Friday – August 17, 2018
    Friday – August 17, 2018   Strength: Front 8×2 @ 75% Back 2×8 @ 55%   Metcon:  Workout 1 – For Time 100 Slamballs over wall 50/30 Workout 2 – For Time Row 2K TT   Saturday – August 18, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym  
Thursday – August 16, 2018
      Thursday – August 16, 2018   Metcon:  Partner Workout 5 rounds P1  1,2,3,4,5,etc (Partner picks up where other left off) Front Plate Lunges (L+R=1) 45/35 Plate Sit-ups (Plate always toward ceiling) Power Snatch 95/65 (SRX Full) P2 200m KB Farmers Carry 53’s /35’s      
Wednesday – August 15, 2018
    Wednesday – August 15, 2018   Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 40 Barbell Curls 25 Bent Rows   Metcon :  12 Minute EMOM Minute 1 – 1 Rope Climbs (SRX 2) Minute 2 – 25 Double Unders
Tuesday – August 14, 2018
    Tuesday – August 14, 2018   Metcon: 30 Ground to Overhead 185/125 Rest 5 Minutes *21-*15-*9 Deadlifts 185/125 Bar Facing Burpees *400m Sandbag Run    
Monday – August 13, 2018
  Monday – August 13, 2018   Strength: Back 8×2 @ 75% Front 2×8 @ 55%   Metcon: 10 Pull-ups 20 Wallballs   9 Pull-ups 18 Wallballs   8 Pull-ups 16 Wallballs   7 Pull-ups 14 Wallballs   6 Pull-ups 12 Wallballs   5 Pull-ups 10 Wallballs   4 Pull-ups   8 Wallballs   3
Friday – August 10, 2018
        Friday – August 10, 2018   Strength: Front Squat 8×2 @ 70% Back Squat 2×8 @ 50%   Metcon:  100 Double Under 10 Push Jerks 185/125 10 KB Russian Twist 53/35 80 Double Under   8 Push Jerks 185/125   8 KB Russian Twist 53/35 60 Double Under   6 Push

About Us

 

An outside the box, non commercial gym approach to fitness, White Mountain CrossFit is located minutes from downtown Concord NH and less than 30 minutes from Manchester, Bedford, Tilton, Hooksett. We strive to bring performance, goal based fitness to the capitol area! Click here for more information getting started with White Mountain CrossFit NH

Holiday Hours

 
  • Memorial Day (Modified)
  • July 4th (Closed)
  • Labor Day (Modified)
  • Veterans Day (Modified)
  • Thanksgiving (Closed)
  • Day after Thanksgiving (Closed)
  • Christmas Eve (Modified)
  • Christmas Day (Closed)
  • New Year's Eve (Modified)
  • New Years Day (Modified)

Contact Info

 

White Mountain Crossfit
(603) 224-7203
contact@whitemtncrossfit.com
1 Ripley St, Concord, NH 03301

Download Waiver

 
Whether you’re stopping in from out of town, or are looking to join. If you want to save yourself some time, then download our waiver. Fill out your info and sign it, then bring it with you when you come by. Waiver PDF
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