Wednesday – November 30, 2016
    Wednesday – November 30, 2016   Strength: Bench Press Warm Up 2×5 at 65% 1RM 1xMax Reps at same weight   Accessory strength: Bulgarian Split Squats   Conditioning: E2MO2M: 18 Minute 1/2 – Row 500/450 Minute 3/4 – 10 Full Clean 135/95/105/75 Minute 5/6 – 10 Ring Push-ups & 50 DU’s (Score is
Tuesday – November 29, 2016
  Don’t be confused by the RX weight listings. Starting this week we are list RX weights in the following progression: Mens / Womens / Mens Masters / Womens Masters Here at White Mountain 50 is the qualifying age for Masters…     Tuesday – November 29, 2016   Midline/Core: GHD Sit-ups accumulate 75 or
Monday – November 28, 2016
      Monday – November 28, 2016   Strength : Full Cleans/Deadlifts Full Cleans 8×1 Ascending in weight Deadlifts with weight of last Clean – 1 Max set   Accessory strength: T2B Progression Up by 2’s unbroken   Conditioning:  3 Rounds of Cindy 2 Rounds of DT 155/105 2 Rounds of Cindy 1 Rounds
  Happy Thanksgiving    
  Wednesday – Normal Schedule Thursday – Closed Friday – Only Open 11 – 1 Saturday – Normal Schedule     Wednesday – November 23, 2016   Strength: Bench Press Warm Up 2×5 at 65% 1RM 1xMax Reps at same weight   Accessory strength: Bulgarian Split Squats 3×8/Leg Try them heavier then before   Conditioning: 25
Tuesday – November 22, 2016
    Tuesday – November 22, 2016   Midline/Core: GHD Sit-ups accumulate 75 or 4 sets of 14   Conditioning: Teams of 3: 24 minute AMRAP P1 Deadlift Static Hold 225/155 P2 Box Jumps 24″/20″ P3 Row for Calories Rotate each time bar is released Score is total reps (Calories+Jumps)   Weekly Challenge: Max Jumprope in
Monday – November 21, 2016
  Monday – November 21, 2016   Strength : Full Cleans/Deadlifts Full Cleans 6×2 Ascending in weight Deadlifts with weight of last Clean – 1 Max set (Note: if less then 20, complete to 20 with rest)   Accessory strength: T2B Progression Up by 2’s unbroken Less than 8 repeat a 2nd time Not there
Friday – November 18, 2016
        Friday November 18, 2016   Strength: Front Squats 3×6 @ 60 – 1RM 3×3 @ 75 – 1RM 3×1 @ 85 – 1RM    Conditioning: EMOM 8 minutes 12 Bar Facing Burpees Score is slowest time Goal is fastest With NO REST, immediately into For Time: 30 Curtis P’s 135/95  
Thursday – November 17, 2016
        Thursday – November 17, 2016 Strength: 3×8 Hip Extensions 3×8/leg Single Leg Romanian KB Deadlifts 3×8 Arnold Presses 100 Empty Barbell Curls   Skills Work: Pistols   Conditioning: 3 Rounds   5 HSPU 10 Box Jumps 34”/28”   5 Deadlifts 275/185 50 Double Unders (1-1)   Weekly Challenge: 10 Calories on
Wednesday – November 16, 2016
    Wednesday – November 16, 2016   Strength: Bench Press Warm Up 2×5 at 65% 1RM 1xMax Reps at same weight   Accessory strength: Bulgarian Split Squats   Conditioning: 20 minute Cap (partition as you like)   5 Plate Pushes 50 Pull-ups 50 HRPU 50 Ground to overhead 135/95   Weekly Challenge: 10 Calories
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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

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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