Wednesday – April 12, 2017
      Wednesday – April 12, 2017   Strength: Strict Press 3×3 @ 65% last weeks single 3×2 @ 75% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated press 2×10 Then Supine Ring Rows 1 Max set   Metcon:  AMRAP 12
Tuesday – April 11, 2017
        Tuesday – April 11, 2017   Midline: Slamballs 5×5   Metcon: 5 Rounds 25 Double Unders 20 Sit-ups 15 Box Jumps 100m Farmers Carry   5 Tire Flips   Weekly Challenge: Max Hang Power Cleans in 1 minute 65/45    
Monday – April 10, 2017
      Monday – April 10, 2017   Strength: Back Squat 3×3 @ 70% last weeks single 3×2 @ 80% last weeks single 3×1 @ 90% last weeks single   Metcon:  10-1 HSPU Front Squat 135/95 20-2 (by 2’s) Calorie Row   Weekly Challenge: Max Hang Power Cleans in 1 minute 65/45    
Friday – April 7, 2017
  17.6 Kicks off at 10:00 AM with a cookout afterward… get there early and enjoy the show.     Friday April 07, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 with PVC or Empty Barbell   Strength: Deadlift Work to a heavy single with near perfect form    Metcon: 3 Rounds 10Power Snatches
Thursday – April 6, 2017
        Thursday – April 06, 2017 Strength: Power Cleans 3×8 with a medium/heavy Touch and Go   Metcon: 27-21-15-9 DB Snatch Wallballs T2B   Weekly Challenge: Max Air Squats in 1 Minutes      
Wednesday – April 5, 2017
        Wednesday – April 05, 2017   Strength: Strict Press Work to a heavy single with perfect technique   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated press 2×8 Supine Ring Rows 1 Max set   Metcon:  AMRAP 13 minutes 30 S2O 155/105 30 Front Squats 155/105 30 DU
Tuesday – April 4, 2017
        Tuesday – April 04, 2017   Midline: GHD’s 5×5   Metcon: 4 Rounds Partner Workout P1 50m Overhead Plate walking lunges 45/25 + 10 Pull-ups P2 Rows for Max Meters Switch   Weekly Challenge: Max Air Squats in 1 Minutes      
Monday – April 3, 2017
        Monday – April 03, 2017   Strength: Back Squat Work to a heavy Single   Metcon:  AMRAP 15 Minutes   5 DB Push-up Row (PU+L+PU+R) 40/20 10 DB Sit-up 40/20 15 Box Jump 24/20   Weekly Challenge: Max Air Squats in 1 Minutes    
Friday – March 31, 2017
      Friday March 31, 2017   Strength: 5×5 5 Hang Power Cleans + 5 Push Press + 5 Front Squats    Metcon: 5 rounds 5 Devil Lunges (L+R=1) 5 Power Clean and Jerks 135/95   Weekly Challenge: Max Air Squats in 1 Minutes     Saturday – April 01, 2017 08:45 – Doors
Thursday – March 23, 2017
        Thursday – March 30, 2017   Strength: Overhead Complex EMOM 7 minutes 2 Full Snatches + 2 Power Snatches + 1 OHS   Metcon: 21-15-9 Burpee-Pull-ups GHD Sit-ups or Evil Wheels   Weekly Challenge: Max Air Squats in 1 Minutes    
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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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