Wednesday – July 26, 2017
  Wednesday – July 26, 2017   Strength: Overhead Squat 5×5 Working on Technique With 5 second hold   Accessory Strength: Single Arm DB Bent Rows (Settle in on weight 2×12 per arm)   Metcon:  21-15-9-6-3 Power Snatches 115/75 x2 – Double Unders (singles x2 again) x2 – Air Squats      
Tuesday – July 25, 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: Partner “Hildy” 100 Cal Row 75 Thrusters 45/35 barbell 50 Pull Ups 75 Wall Balls 20/14 100 Cal Row    
Monday – July 24, 2017
        Monday – July 24, 2017   Strength: Push Press Push Jerk Accumulate 25 reps of each   Metcon:  6 Rounds 185/125 5 DL 4 Hang Power Cleans 3 Front Squats 2 Push Jerks 1 Lap Farmers Carry 70’s/53’s  
Friday – July 21, 2017
        Friday July 21, 2017   Strength: Power Clean Find a 1RM   Accessory Strength: Bulgarian Split Squats 3×8/leg    Metcon: 25 DB Push-up Rows 40/20 (immediately into) Start time: 25 Calorie Bike 25 T2B 25 Goblet Squats 70/53 Finish Then 25 DB Push-up Rows   Saturday – July 22, 2017 08:45
Thursday – July 20, 2017
        Thursday – July 20, 2017   Structural Support: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of All   Metcon: 5 Minute AMRAP 150’ Sled Push 15 Push Press 75/55 15 Power Snatches 75/55 150’ Bear Crawl 15 Push Press 75/55 15 Power Snatches 75/55 Rest 1 Minute Repeat above 1 time
Wednesday – July 19, 2017
    Wednesday – July 19, 2017   Strength: Overhead Squat 5×5 Working on Technique   Accessory Strength: Single Arm DB Rows 2×10   Metcon:  AMRAP 8 Minutes* Wallballs 20/14 *Every Minute Starting with 0:00 5 Deadlifts 225/155    
Tuesday – July 18, 2017
  Tuesday – July 18, 2017 Structural Support: Adductors Abductors Shoulders Forward L-Down Shoulders Forward L-Up Shoulders Backward L-Down Shoulders Backward L-Up Evil Wheels All – 2×10   Metcon: Partner Workout 3 Rounds 0:00 – 3:00 P1 Rows 0:00 – 1:00 P2 Box Jumps24/20 1:00 – 2:00 P2 Front Squats 95/65 2:00 – 3:00 P2
Monday – July 17, 2017
    Monday – July 17, 2017   Strength: Strict Press / Push Press Accumulate 25 reps of each focussing on technique   Metcon:  *400m Run   5 Rounds 35 Double Unders   5 Cleans 135/95 *400m Run      
Friday – July 14, 2017
    Friday July 14, 2017   Skill: HSPU & Kipping    Metcon: 25 rounds 2 HSPU 4 Devil Lunges 6 Box Jumps   Weekly Challenge: Max Air Squats in 1 minute   Saturday – July 15, 2017 08:45 – Doors Open 09:00 – Warm-up 09:15 – Workout 10:00 – Open Gym   Sunday –
Thursday – July 13, 2017
  Remember to wear cloths for tire flips   Thursday – July 13, 2017   Strength: Tire Flips   Metcon: “Tabata stew” (8 rounds of:) 20 Seconds Max Calorie Row/Bike 10 Seconds Rest 20 Seconds Max Push-ups 10 Seconds Rest 20 Seconds Max Medball Cleans 10 Seconds Rest   Weekly Challenge: Max Air Squats in
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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