Thursday – September 29, 2016
    Strength: Turkish Get-ups   Skills Work: Sticky Catch Drill Pic Drills   Conditioning: SRX: (14 minute CAP) 10 Rounds    RX: (No CAP) 8 Rounds Row 150m 10 Wallballs   Weekly Challenge: Max Air Squats in 30 seconds    
Wednesday – September 28, 2016
    Wednesday – September 28, 2016   Strength: Bench Press Find a 1RM   Accessory strength: Bulgarian Split Squats   Conditioning:  5 Rounds (16 minute CAP) 5,4,3,2,1 Back Squat 185/125 10 T2B 15 Air Squats 30 Double Unders   Weekly Challenge: Max Air Squats in 30 seconds  
Tuesday – September 27, 2016
      Tuesday – September 20, 2016   Midline/Core: GHD Sit-ups if done weekly then Aquire 50 in any grouping you want if new to you do 3 sets of 8-10   Conditioning: Run 800m Then: 3 Rounds of: 1 Plate Push 5 HSPU 10 Pull-ups 15 KB Walking Lunges 10 Pull-ups 5 HSPU
      Monday – September 19, 2016   Strength : Power Cleans/Deadlifts Power Cleans 3×8 Ascending in weight Deadlifts with weight of last PC’s – 1 Max set   Accessory strength: Pull-Up/MU Progression 3 max sets of Muscle-ups or Strict/weighted if 5+ strict or 1-4 strict into 5 kipped or aggressive Ring Rows  
Friday – September 23, 2016
    Friday September 23, 2016    Conditioning: LuRong 8 Minute AMRAP: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Level 3 – Open – 185/125… Masters – 135/85… Masters+ – 115/65 Level 2 – Open 135/95… Masters – 115/65… Masters+ – 95/55 Level 3 –
Thursday – September 22, 2016
        Thursday – September 22, 2016   Strength: Max Distance Farmers Carry 53s/35s (Goal is 400m unbroken)   Accessory Strength: GH Raises   Conditioning: 25 Calorie Row 25 Ring Dips 25 Calorie Row 25 Bar Push-ups 25 Calorie Row 25 Push Press 135/95 25 Calorie Row 25 Bar facing Burpees   Weekly
Wednesday – September 21, 2016
      Wednesday – September 21, 2016   Strength: Back Squat Warm up 1-1-1-1-1 – Heavy   Accessory Strength: L-Sits 3xMax   Conditioning: 100 Double Unders   75 Kettlebell Swings 53/35 American   50 Overhead Squats 95/65   25 Thrusters 95/65   Weekly Challenge: Max Single Dumbbell Overhead Squat  
Tuesday – September 20, 2016
        Tuesday – September 20, 2016   Midline/Core: 50 Walking Lunge Steps L with 53/35 50 Walking Lunge Steps R with 53/35 (12 minute cap)   Conditioning: In 5 minutes: 400m run Max Power Snatches 95/65 2 Minute Rest into: 3 Minute AMRAP (done 1-1, 2-2, 3-3, etc.) Dumbbell Snatch 50+/30+ Box
Monday – September 19, 2016
  Lots of info about the “White Mountain Prom” and Barbells for Boobs on  tomorrows post, be sure to check it out.     Monday – September 19, 2016   Strength : Push Jerk Every 30 on the 30 for 4 minutes 3 Push Jerks @ 65% 1RM   Accessory strength: Ring Dips (1 Max
Friday – September 16, 2016
    Friday September 16, 2016 Strength: Cleans Warm up 1-1-1-1-1-1-1-1    Conditioning: LuRong Baseline Plus Test 2 Rounds (17 minute CAP) 500m Row 40 Goblet Squats 53/35 30 Wallballs 20/14 20 Deficit Push-ups 45/25 plate 10 Strict Pull-ups   Weekly Challenge: 15 Calories on Assault Bike for time   Saturday – September 17, 2016
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Recent Workouts

 
Friday – June 23, 2017
  Friday June 23, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×12 with 50% Heaviest   Strength: Deadlift 3×3 @ 70% With 5 sec. hold each rep at top 3×2 @ 80% With 5 sec. hold each rep at top 3×1 @ 85% With 5 sec. hold each rep at top    Metcon: 10-1*
Thursday – June 22, 2017
  Reminder: No Yoga Sunday the 25th or July 2nd     Thursday – June 22, 2017   Strength: 200m Sandbag Sprint 200m Run 200m Sandbag Sprint 200m Run * Beat your time from last week   Metcon: Teams of 4 (SRX 3 Person Team – Same Work) 100 Hand Release Push-ups 200 Calories on
Wednesday – June 21, 2017
    Wednesday – June 21, 2017   Strength: Strict Press E45sec on the 45sec x 6 5 @ 65%   Accessory Strength: 1 Arm DB seated press 3×18 Supine Ring Rows 2 Max set   Metcon:  27-21-15-9 Burpee Box Jump overs 20”/16” KB Swings 70/53 (Russian)   Weekly Challenge: Max Calories on the Skierg
Tuesday – June 20, 2017
    Tuesday – June 20, 2017   Midline/Core: EMOM 8 Minutes 6 Shoot Throughs + 6 Sit-ups   Metcon: 5 Rounds 400m Run 10 Deadlifts 225/155 50 Double Unders   Weekly Challenge: Max Calories on the Skierg in 1 Minute      
Monday – June 19, 2017
    Monday – June 19, 2017   Strength: Back Squat EMOM for 8 Minutes 5 @ 70%   Metcon:  AMRAP 12 Minutes   5 Hang Power Cleans 135/95 10 T2B 15 Wallballs 20/14   Weekly Challenge: Max Calories on the Skierg in 1 Minute        
Friday – June 16, 2017
      Friday June 16, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×10 with 50% of last weeks weight   Strength: Deadlift 3×5 @ 75% 1RM 3×3 @ 85% 1RM 3×1 @ 90% 1RM    Metcon: Conveyer Belt Start: 0-2-4-6-8 30/20 Calories on the Bike 15 GHD Sit-ups AMRAP 9 Minutes –   5 Push-ups –

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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Contact Info

 

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

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