Wednesday – August 30, 2017
    Wednesday – August 30, 2017   Strength: Farmers Carries   Metcon:  15*-12*-9*-6*-3* (SRX start at 18) Burpees Pull-ups *75’ Plate Push after each round      
Tuesday – August 29, 2017
    Tuesday – August 29, 2017   Structural Support 1: Glute Bridges Bottom up KB Single Arm press 3×8 Tricep Pull-downs 3×20   Metcon: Partner Workout 100 Deadlifts 225/155 100 Front Squats 185/125 100 Power Cleans 135/95 100 Snatches 95/65 100 Thrusters 45/35    
Monday – August 28, 2017
    Monday – August 28, 2017   Strength: Split Jerks   Metcon:  3 Rounds *100 Double Unders *30 KB Swings 53/35 *12 T2B *SRX Every time you break “Mailbox run”    
Friday – August 25 , 2017
  Strength: Power cleans Work to a heavy single Metcon: “The Chief” 3 Minute AMAP 3 Power Cleans 135/95 6 Pushups 9 Air Squats Rest for 1 minute Repeat for 5 cycles
Thursday – August 24 , 2017
  Structural Support 2: Bent Rows Good Mornings 3×8 Floor Press 3×20 Metcon: 2 Rounds 150′ Farmers Carry, heavy 10 Push Press 155/105 150′ Sled Push 225/135 10 Push Press 155/105 15 Back Squats 155/105  
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    
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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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(603) 224-7203
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