Wednesday – April 19, 2017
    Wednesday – April 19, 2017   Pre Strength: 20 Rotisseries each arm 10 Saucers each way / each side   Strength: Strict Press 3×5 @ 60% last weeks single 3×3 @ 70% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated
    Tuesday – April 18, 2017     Metcon: “Santora” U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived
Monday – April 17, 2017
    Monday – April 17, 2017   Strength: Back Squat 3×5 @ 70% 1RM 3×3 @ 80% 1RM 3×1 @ 90% 1RM   Metcon:  10 Swing / Swing Catch Squat 70/53   2 Box Jumps 24″/20″   9 Swing / Swing Catch Squat 70/53   4 Box Jumps 24″/20″   8 Swing / Swing Catch Squat 70/53
Friday – April 14, 2017
    No Yoga this Sunday – see you back at it the 23rd   Friday April 14, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 +20lb from last week   Strength: Deadlift 3×5 @ 70% last weeks single 3×3 @ 80% last weeks single 3×1 @ 90% last weeks single    Metcon: 3 Rounds
Thursday – April 13, 2017
      Thursday – April 13, 2017   Strength: Farmers Carries Heavy Work to a Heavy Single 25m   Metcon: 6 Rounds 5 Power Clean + Lunge L + Lunge R 135/95 5 T2B 5 Lateral Burpees   Weekly Challenge: Max Hang Power Cleans in 1 minute 65/45    
Wednesday – April 12, 2017
      Wednesday – April 12, 2017   Strength: Strict Press 3×3 @ 65% last weeks single 3×2 @ 75% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated press 2×10 Then Supine Ring Rows 1 Max set   Metcon:  AMRAP 12
Tuesday – April 11, 2017
        Tuesday – April 11, 2017   Midline: Slamballs 5×5   Metcon: 5 Rounds 25 Double Unders 20 Sit-ups 15 Box Jumps 100m Farmers Carry   5 Tire Flips   Weekly Challenge: Max Hang Power Cleans in 1 minute 65/45    
Monday – April 10, 2017
      Monday – April 10, 2017   Strength: Back Squat 3×3 @ 70% last weeks single 3×2 @ 80% last weeks single 3×1 @ 90% last weeks single   Metcon:  10-1 HSPU Front Squat 135/95 20-2 (by 2’s) Calorie Row   Weekly Challenge: Max Hang Power Cleans in 1 minute 65/45    
Friday – April 7, 2017
  17.6 Kicks off at 10:00 AM with a cookout afterward… get there early and enjoy the show.     Friday April 07, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 with PVC or Empty Barbell   Strength: Deadlift Work to a heavy single with near perfect form    Metcon: 3 Rounds 10Power Snatches
Thursday – April 6, 2017
        Thursday – April 06, 2017 Strength: Power Cleans 3×8 with a medium/heavy Touch and Go   Metcon: 27-21-15-9 DB Snatch Wallballs T2B   Weekly Challenge: Max Air Squats in 1 Minutes      
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Recent Workouts

 
Wednesday – August 23 , 2017
    Strength Overhead squat: work to a heavy single Metcon: 10-1 KB Swing-Russian 70/53 Burpee Box Jumps 24″/20″
Tuesday – August 22 , 2017
  Structural Support 1: Scapula Push-ups Bottom up KB Single Arm press 3×8 Tricep Pull-downs 3×20 Metcon: 800m Run 60 Power Snatches 75/55 (SRX 95/65) 40 Pull-ups (SRX C2B) 20 HSPU (SRX 45/25 plate deficit)
Monday – August 21, 2017
  Strength: EMOM 9 Min (5 per minute) SP/PP/PJ (don’t add weight for jerks)   Metcon: 7 Rounds 7 Deadlifts 185/130 7 T2B 7 Goblet Squats 53/35
Friday – August 18, 2017
    Friday August 18, 2017   Strength: Power Cleans 5 Sets of 3 Reps done as listed below: 1 “Muscle” Clean 1 “High” Power Clean 1 “Low” Power Clean    Metcon: 10 Wallballs 10 KB – SDHP 53/35 100m Run 20 Wallballs 20 KB – SDHP 53/35 200m Run 40 Wallballs 40 KB –
Thursday – August 17, 2017
    Structural Support 2: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of All   Metcon: 6 Rounds 250 row 10 overhead plate lunges 10 pull-ups 10 Plate Sit-ups    
Wednesday – August 16, 2017
      Wednesday – August 0916, 2017   Strength: Overhead Squats EMOM 6 Minutes 1 Snatch Balances + 4 Overhead Squats (Heavy for you)   Metcon1:  4 Minute AMRAP Front Squats 155/105 (no racks) Bar Facing Burpees   Metcon 2: 4 Minute 400m Run Max Dumbell Snatch 50/35 (SRX Heavier assigned by coach)  

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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  • 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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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