Tuesday – July 25, 2017
  Structural Support 1: Adductors Abductors Shoulders Forward L-Down Shoulders Forward L-Up Shoulders Backward L-Down Shoulders Backward L-Up Evil Wheels All – 2×10   Metcon: Partner “Hildy” 100 Cal Row 75 Thrusters 45/35 barbell 50 Pull Ups 75 Wall Balls 20/14 100 Cal Row    
Monday – July 24, 2017
        Monday – July 24, 2017   Strength: Push Press Push Jerk Accumulate 25 reps of each   Metcon:  6 Rounds 185/125 5 DL 4 Hang Power Cleans 3 Front Squats 2 Push Jerks 1 Lap Farmers Carry 70’s/53’s  
Friday – July 21, 2017
        Friday July 21, 2017   Strength: Power Clean Find a 1RM   Accessory Strength: Bulgarian Split Squats 3×8/leg    Metcon: 25 DB Push-up Rows 40/20 (immediately into) Start time: 25 Calorie Bike 25 T2B 25 Goblet Squats 70/53 Finish Then 25 DB Push-up Rows   Saturday – July 22, 2017 08:45
Thursday – July 20, 2017
        Thursday – July 20, 2017   Structural Support: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of All   Metcon: 5 Minute AMRAP 150’ Sled Push 15 Push Press 75/55 15 Power Snatches 75/55 150’ Bear Crawl 15 Push Press 75/55 15 Power Snatches 75/55 Rest 1 Minute Repeat above 1 time
Wednesday – July 19, 2017
    Wednesday – July 19, 2017   Strength: Overhead Squat 5×5 Working on Technique   Accessory Strength: Single Arm DB Rows 2×10   Metcon:  AMRAP 8 Minutes* Wallballs 20/14 *Every Minute Starting with 0:00 5 Deadlifts 225/155    
Tuesday – July 18, 2017
  Tuesday – July 18, 2017 Structural Support: Adductors Abductors Shoulders Forward L-Down Shoulders Forward L-Up Shoulders Backward L-Down Shoulders Backward L-Up Evil Wheels All – 2×10   Metcon: Partner Workout 3 Rounds 0:00 – 3:00 P1 Rows 0:00 – 1:00 P2 Box Jumps24/20 1:00 – 2:00 P2 Front Squats 95/65 2:00 – 3:00 P2
Monday – July 17, 2017
    Monday – July 17, 2017   Strength: Strict Press / Push Press Accumulate 25 reps of each focussing on technique   Metcon:  *400m Run   5 Rounds 35 Double Unders   5 Cleans 135/95 *400m Run      
Friday – July 14, 2017
    Friday July 14, 2017   Skill: HSPU & Kipping    Metcon: 25 rounds 2 HSPU 4 Devil Lunges 6 Box Jumps   Weekly Challenge: Max Air Squats in 1 minute   Saturday – July 15, 2017 08:45 – Doors Open 09:00 – Warm-up 09:15 – Workout 10:00 – Open Gym   Sunday –
Thursday – July 13, 2017
  Remember to wear cloths for tire flips   Thursday – July 13, 2017   Strength: Tire Flips   Metcon: “Tabata stew” (8 rounds of:) 20 Seconds Max Calorie Row/Bike 10 Seconds Rest 20 Seconds Max Push-ups 10 Seconds Rest 20 Seconds Max Medball Cleans 10 Seconds Rest   Weekly Challenge: Max Air Squats in
Wednesday – July 12, 2017
        Metcon:  AMRAP 13 minutes   5 Thrusters 135/95 10 Burpee-Pull-ups 15 Lateral Hops over bar   Strength: Max Distance Farmers Carry 70’s / 53’s   Weekly Challenge: Max HR Push-ups in 1 minute    
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Recent Workouts

 
Tuesday – July 25, 2017
  Structural Support 1: Adductors Abductors Shoulders Forward L-Down Shoulders Forward L-Up Shoulders Backward L-Down Shoulders Backward L-Up Evil Wheels All – 2×10   Metcon: Partner “Hildy” 100 Cal Row 75 Thrusters 45/35 barbell 50 Pull Ups 75 Wall Balls 20/14 100 Cal Row    
Monday – July 24, 2017
        Monday – July 24, 2017   Strength: Push Press Push Jerk Accumulate 25 reps of each   Metcon:  6 Rounds 185/125 5 DL 4 Hang Power Cleans 3 Front Squats 2 Push Jerks 1 Lap Farmers Carry 70’s/53’s  
Friday – July 21, 2017
        Friday July 21, 2017   Strength: Power Clean Find a 1RM   Accessory Strength: Bulgarian Split Squats 3×8/leg    Metcon: 25 DB Push-up Rows 40/20 (immediately into) Start time: 25 Calorie Bike 25 T2B 25 Goblet Squats 70/53 Finish Then 25 DB Push-up Rows   Saturday – July 22, 2017 08:45
Thursday – July 20, 2017
        Thursday – July 20, 2017   Structural Support: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of All   Metcon: 5 Minute AMRAP 150’ Sled Push 15 Push Press 75/55 15 Power Snatches 75/55 150’ Bear Crawl 15 Push Press 75/55 15 Power Snatches 75/55 Rest 1 Minute Repeat above 1 time
Wednesday – July 19, 2017
    Wednesday – July 19, 2017   Strength: Overhead Squat 5×5 Working on Technique   Accessory Strength: Single Arm DB Rows 2×10   Metcon:  AMRAP 8 Minutes* Wallballs 20/14 *Every Minute Starting with 0:00 5 Deadlifts 225/155    
Tuesday – July 18, 2017
  Tuesday – July 18, 2017 Structural Support: Adductors Abductors Shoulders Forward L-Down Shoulders Forward L-Up Shoulders Backward L-Down Shoulders Backward L-Up Evil Wheels All – 2×10   Metcon: Partner Workout 3 Rounds 0:00 – 3:00 P1 Rows 0:00 – 1:00 P2 Box Jumps24/20 1:00 – 2:00 P2 Front Squats 95/65 2:00 – 3:00 P2

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

 
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  • July 4th (Closed)
  • Labor Day (Modified)
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  • 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

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