Friday – June 12, 2015
    Friday – June 12, 2015   Strength: Back Squat 4×4@90%   Accessory Strength: Weighted Pull-ups and Dips Yes today not yesterday)   Conditioning: 3-6-9-12-15-12-9-6-3 Box Jumps 24/20 T2B Double Unders 2-1 is RX (scale 4-1)   Weekly Challenge: Max Unbroken Push-ups   Saturday – June 13, 2015 09:00-10:00 Saturday Long Workout 10:00-12:30 Open
Thursday – June 11, 2015
Kourtney made the decission to attempt the CPAT, the testing required to become a full-time Firefighter in New Hampshire. It requires climbing stairs (on a stair machine) for 3:20 at a set pace wearing a 75b vest. there are 8 total stations with hose drags, equipment carries, dummy drags  all in the weighted vest. There
Wednesday – June 10, 2015
  Wednesday – June 10, 2015   Strength: Deadlift – Warm-up then 1×10 5 lbs heavier then last week   Accessory Strength: Weighted Pull-ups and Dips   Conditioning: 5 two minute rounds with 1 minute rest between Start each round with: 10 Burpees 10 DB Snatches 40/20 Then with the remaining time in the round
Tuesday – June 9, 2015
    Stay tuned tomorrow for information about the “Lake House get together and workout”! Its going to be AWESOME!!!   Tuesday – June 09, 2015   Tabata: T2B, K2E, Hanging Knee Raise   Conditioning: For time   1 K Run (row 1,250)   5 Muscle Ups (2 Pull-up & 2 Dip = 1 MU)
Monday – June 8, 2015
    Monday – June 08, 2015   Strength : Back Squat 6×2 @ 80% Bench Press 5×3 +2.5   Conditioning: EMOM 21 minutes Minute 1 – Calorie Row 15/12 Minute 2 – 1 Full Clean 2 Front Squats 3 Jerks 135/95 Minute 3 – 15 Stick Sit-ups (Score is minutes all work completed successfully)
Friday – June 5, 2015
      Friday – June 05, 2015   Strength: Back Squat 5×5@85%   Conditioning: 5 rounds 10 Dumbbell snatches (40+/20+) 25 Double Under (2-1)   Weekly Challenge: Max Time Bar Hold 225/155   Saturday – June 06, 2015 09:00-10:00 Saturday Long Workout 10:00-12:30 Open Gym   Sunday – June 07, 2015 Yoga 11:00 –
Thursday – June 4, 2015
Remember to check out the new menu at Paleo Power Meals, orders due tonight for next Monday pick-up.   Thursday – June 04, 2015   Strength: Cleans 3×3@60%, 2X2@70%, 2X1@80%   Accessory Strength: Weighted Pull-ups / Dips   Conditioning: against a 20 minute running clock 0-5 AMRAP 5 Power Cleans 95/65 5 Push Press 95/65 Run 1/2
      Wednesday – June 03, 2015   Strength: Deadlift – Warm-up then 1×10 5 lbs heavier then last week   Conditioning: Partner Workout – 4 rounds P1 runs 600m P2 1-1-1, 2-2-2, 3-3-3, 4-4-4, etc. (start where you left off) KB Swing 53/35 Wall Ball 20/14 Box Jump 24/20 ***switch*** Note: your 1-1-1,
  Tuesday – June 02, 2015   Tabata: Rowing   Accessory Strength: Weighted Pull-ups and Dips   Conditioning: 2 rounds 750m row 21 GHD 21 Depth PU 500m row 15 GHD 15 Depth PU 250m row 9 GHD 9 Depth PU   Weekly Challenge: Max Time Bar Hold 225/155    
Monday – June 1, 2015
  Monday – June 01, 2015   Strength : Back Squat 6×2 @ 80% Bench Press 5×3 +2.5 Snatch EMOM: 5 minutes 1 Full, 3 Snatch Balances, 2 Hang   Conditioning: Kalsu style (18 minute time cap) 100 Overhead KB walking Lung Steps TOM 8 Push-ups   Weekly Challenge: Max Time Bar Hold 225/155  
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Recent Workouts

 
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 –
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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    

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

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

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