Wednesday – July 12, 2017
        Metcon:  AMRAP 13 minutes   5 Thrusters 135/95 10 Burpee-Pull-ups 15 Lateral Hops over bar   Strength: Max Distance Farmers Carry 70’s / 53’s   Weekly Challenge: Max HR Push-ups in 1 minute    
Tuesday – July 11, 2017
        Tuesday – July 11, 2017 Metcon 1: Death by Shoot Through (with push-up & Dip) Minute 1 – 2 Minute 2 – 4 Minute 3 – 6 Etc. Rest Metcon 2: 21-15-9 Deadlifts 225/155 Calories Assault Bike NOTE – These can be done in either order   Weekly Challenge: Max HR
Monday – July 10, 2017
        Monday – July 10, 2017   Strength: 5×2 Snatch Pulls 5×2 Snatch Balances   Metcon:  30-25-20-15 Russian KB Swings 70/53 T2B SDHP (KB)   Weekly Challenge: Max Air Squats in 1 minute    
Friday – July 7, 2017
  Yoga is back on this week, Sunday at 11:15, open to everyone     Friday July 07, 2017   Strength: Deadlift Establish a 1RM    Metcon: 50-40-30-20-10 DU 50-40-30-20-10 Air Squats 25-20-15-10-5 HR Push-ups   5-4-3-2-1 Farmers Carry 75’ 70’s/53’s   Weekly Challenge: Max HR Push-ups in 1 minute   Saturday – July 08,
Thursday – July 6, 2017
    Thursday – July 06, 2017   Strength: 200m Run 400m Sandbag Run 200m Run   Metcon: EMOM 20 Minutes Minute 1 – 15 Sit-ups Minute 2 – 10 S2O 135/95 Minute 3 – 10 Pull-ups Minute 4 – 15 Box Jumps 24/20   Weekly Challenge: Max HR Push-ups in 1 minute    
Wednesday – July 5, 2017
    Wednesday – July 05, 2017   Strength: Strict Press Establish a 1RM Single Arm DB Seated Press – 1 set – max reps   Metcon:  ***15-12-9-6-3*** Hang Power Cleans 135/95 Bar Facing Burpees *225’ Plate Push   Weekly Challenge: Max HR Push-ups in 1 minute    
Tuesday – July 4, 2017
    Tuesday – July 04, 2017   Metcon: Its Independence Day… We will be open from 9 – 11 Come in anytime between then, there will be a couple of workouts to choose from or feel free to do your own thing. After all, its a day to celebrate our freedom!      
Monday – July 3, 2017
  Monday and Wednesday – Normal Hours Tuesday – Open gym from 9-11     Monday – July 03, 2017   Strength: Back Squat Establish a 1RM   Metcon:  3 Rounds (22 minute Cap) 50 Double Unders   5 Front Squats 185/135 400m Run   5 Front Squats 185/135   Weekly Challenge: Max HR Push-ups
Friday – June 30, 2017
  Due to popular demand, we will have open gym on Tuesday July 4th,  9:00 – 1l:00 Saturdays Workout is “Hotshot 19” in honor of the 19 that died June 30th, 2013 fighting the Yarnell Hill fire just south of Prescott AZ.   Friday June 30, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×12 with
Thursday – June 29, 2017
        Thursday – June 29, 2017   Strength: 400m Sandbag Run 400m Run   Metcon: 30 DB Clean & Jerks (50/35)(Hang/Power) 800m Run 20 DB Clean & Jerks (50/35)(Hang/Power) 400m Run 10 DB Clean & Jerks (50/35)(Hang/Power) 200m Run   Weekly Challenge: Max time bar hang    
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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