Wednesday – August 9 , 2017
  Strength: EMOM for 7 minutes 3 OHS   Metcon: 4 Rounds 10 Evil burpees 15 DB snatches (L+R=1) 20 Devil lunges 200m run with plate/sandbag      
Tuesday – August 8 , 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: 4 Rounds “Fight Gone Bad” with a bike Wall-ball shots  20/14 Sumo deadlift high-pull  75/55 Box-jumps 20″ Push-press 75/55 Bike 1 minute of rest between rounds          
Monday – August 7 , 2017
  Registration opens today Monday August 7th at 2:00pm .  Sign-up early for discounted pricing.    Strength: EMOM 9 Minutes Strict Press (3 for 3) add weight Push Press (3 for 3) add weight Push Jerk (3 for 3)   Metcon: 50 Pull-ups 50 HR Push-ups 100 Sit-ups 100 Air squats Partition however you like  
Friday – August 4 , 2017
Just a reminder that there is NO yoga this Sunday 8/6.     Strength: Power Cleans 5×3 ascending   Metcon: 3 Rounds 300m run 6 Push Jerks 135/95 (SRX 155/105) 12 C2B (SRX 8 Bar Muscle-ups) 18 Ab-Mat situps
Thursday – August 3 , 2017
  Structural Support 2: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of all   Metcon: “Linda” 10-1 Deadlift @ 1.5 bodyweight Benchpress @ bodyweight Cleans @ .75 of bodyweight
Wednesday – August 2 , 2017
Strength: Overhead Squat Work to a heavy triple   Metcon:  AMRAP 14 minutes 3 Snatches 135/95 6 HSPU (scale: hand release) 9 Box jumps 36/28
Tuesday – August 1 , 2017
The Lurong Championship Challenge is back! A few new and exciting additions this year.  Early Bird registration is August 7th !  Talk to one of the coaches if you have any questions.       Structural Support 1: Adductors Abductors Shoulders forward L-Down Shoulders forward L-Up Shoulders backward L-Down Shoulders backward L-Up Evil Wheels All-
Monday – July 31 , 2017
*No yoga this coming Sunday 8/6.  See you the following week!* Strength: Push Jerk Split Jerk Accumulate 25 of each, adding weight every 3-5 reps   Metcon: AMRAP 7 minutes 5 Front squats 115/75 (no rack) 5 Shoulder to overhead 115/75 5 Pull-ups
Friday – July 28, 2017
  Friday July 28, 2017   Strength: Power Clean 15×1 adding weight every few reps   Accessory Strength: Bulgarian Split Squats 3×8 per Leg (add DB if possible)    Metcon: AMRAP 12 minutes 10 Ring Push-ups 20 Box Jump Overs 24/20 (must touch box) 30 KB Swings 70/53 (Russian)   Saturday – July 29, 2017
Thursday – July 27, 2017
        Thursday – July 27, 2017   Structural Support 2: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of All   Metcon: 4 Rounds 25/20 Calories on the Bike 25 Abmat Sit-ups (SRX 20 T2B) 10 Front/Back Rack Lunges 135/95    
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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

 
  • 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