Memorial Day Murph: Monday Heats starting at 09:00 BBQ to follow (about 12:00)     Friday – May 25, 2018   Strength: Bench Press 6×2 @ 85%   Metcon:  2-4-6-8-10-8-6-4-2 2fer Wallballs 20/14   (SRX Heavier) PWR Snatch 135/95  (SRX Full)   Saturday – May 26, 2018 08:45 – Doors Open 09:00 – Workout
Thursday – May 24, 2018
    Thursday – May 24, 2018   Strength/Skill: Team Relay Style Bike 10/6 Plate 75’ Row 250m   Metcon: Partner Workout (26 minute CAP) 100 HSPU (Scale is Ring PU) 100 T2B 100 Calorie Bike 100 DB Box Step overs 40/20 (20”16”) 100’ *R Arm Overhead DB Walking Lunge 100’ *L Arm Overhead DB
Wednesday – May 23, 2018
        Wednesday – May 23, 2018   Strength: Clean & Jerk Establish a 1RM   Metcon :  AMRAP 15   5 Ring Dips 10 Box Jumps 15 KB Swings 70/53 (R) *Top of Every Minute 3 Burpees    
Tuesday – May 22, 2018
    Tuesday – May 22, 2018   Strengh/Skill: 1/2 Tabata (8 minutes) T2B V-ups Russian Twists Plank in Rings   Metcon: 800m Run 21 Deadlifts 225/155 21 Pull-ups 21 HR Push-ups 400m Run 15 Deadlifts 225/155 15 Pull-ups 15 HR Push-ups 200m 9 Deadlifts 225/155 9 Pull-ups 9 HR Push-ups    
Monday – May 21, 2018
        Monday – May 21, 2018   Strength: Front Squat 6×3 @ 75% 3/3/x   Skill/Plyo:  Single Leg Take Off/ Duel Leg Landing   Metcon: For time: (15 minute cap)   50 Lateral Burpees 150 DU   30 Clusters 135/95    
  CrossFit Regionals are this weekend, here Sam is demoing what the 5th workouts lunges are like… Yes those are 50’s!!!     Friday – May 18, 2018   Strength: Bench Press 3×6 @ 75%   Snatch Balances: 15×1   Metcon:  21/15/9 Burpee Pull-ups Deadlifts 225/155   Saturday – May 19, 2018 08:45 – Doors
Thursday – May 17, 2018
  Get those Paleo Power Meals orders in by tonight!!!   Thursday – May 17, 2018   Strength/Skill: Partner ____________   Metcon: Partner Workout Run 400m (Together) 300 Double Unders   50 Push Press 45/35 (SRX 75/55) Run 400m (Together) 200 Sit-ups   50 Back Squat 45/35 (SRX 75/55) Run 400m (Together) 100 Box Jumps
Wednesday – May 16, 2018
  Yoga Tonight 7:15-8:00   Wednesday – May 16, 2018   Strength: Clean & Jerks 3×1@ each 75%/80%/85%/90%   Metcon :  800m Run Into 3 rounds  10 KB Clean and Jerks 53/35 20 Single Arm KB Swings 53/35 (R) 10 Strict T2B 800m    
Tuesday – May 15, 2018
    Tuesday – May 15, 2018   Strengh/Skill: Establishing your Ground to Overhead Metcon: EMOM 27 Minutes Minute 1 – 3 Ground to Overhead @ 70% of your clean & Jerk 1RM Minute 2 – 1 Round of Cindy Minute 3 – 15/12 Calorie Row    
Monday – May 14, 2018
    Monday – May 14, 2018   Strength: Front Squats Tempo 3/3/x 1×5@40% 1×4@50% 1×3@60% 1×2@70% 1×1@80%   Skill/Plyo:  Single Leg Take Off/ Duel Leg Landing   Metcon: 30-20-10 Devil Lunges (L+R=1) KB Swings 53/35 (A) Medball Cleans    
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  Memorial Day Murph: Monday Heats starting at 09:00 BBQ to follow (about 12:00)     Friday – May 25, 2018   Strength: Bench Press 6×2 @ 85%   Metcon:  2-4-6-8-10-8-6-4-2 2fer Wallballs 20/14   (SRX Heavier) PWR Snatch 135/95  (SRX Full)   Saturday – May 26, 2018 08:45 – Doors Open 09:00 – Workout
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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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