Friday – April 28, 2017
        Friday April 28, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 with 10lb’s more then last week   Strength: Deadlift 3×5 @ 75% your Heavy Single 3×3 @ 85% your Heavy Single 3×1 @ 90% your Heavy Single    Metcon: Partner Workout 3 Rounds P1 Runs 400m with Plate P2 Swings / Sit-ups
Thursday – April 27, 2017
        Thursday – April 27, 2017   Strength: Overhand Sled Pull/Rope Climbs   Metcon: Not For Time 7 Rounds: 4 Power Cleans – Heavy 6 Back Extentions 8 GHD   Weekly Challenge: Max Front Squats in 1 minute 45/35    
Wednesday – April 26, 2017
      Wednesday – April 26, 2017   Strength: Strict Press 3×6 @ 60% last weeks single 3×4 @ 70% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: 1 Arm DB seated press 2×14 Supine Ring Rows 2 Max set   Metcon:  AMRAP 15   5 Pull-ups 10 Push-ups 15
Tuesday – April 25, 2017
        Tuesday – April 25, 2017   Midline: 3 sets 5 Slamballs 5 GHDs 5 T2B   Metcon: EMOM – 28 Minutes* Minute 1 –   8 20’ Shuttle Runs Minute 2 –   5 Deadlifts 185/125 + 5 BFB Minute 3 – 18/15 Calories Rowing Minute 4 – 12 DB Push
Monday – April 24, 2017
        Monday – April 24, 2017   Strength: Back Squat 3×6 @ 70% last weeks single 3×4 @ 80% last weeks single 3×1 @ 90% last weeks single   Metcon:  21-18-15-12-9-6-3 DB Snatch 50/35 PVC Jumps 30/24   Weekly Challenge: Max Front Squats in 1 minute 45/35    
Friday – April 21, 2017
      Friday April 21, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 with 10lb’s more then last week   Strength: Deadlift 3×6 @ 70% last weeks single 3×4 @ 80% last weeks single 3×1 @ 90% last weeks single    Metcon: Buy In: 800m run 21-15-9 C2B Thrusters 115/85 Cash out: 800m
Thursday – April 20, 2017
        Thursday – April 20, 2017   Strength: Full Snatch Work to a Heavy Single   Metcon: AMRAP 20 minutes 10 Push ups 20/16 Calorie Row 40 Double Unders (3/1)   Weekly Challenge: Max Hang Power Cleans in 1 minute 65/45      
Wednesday – April 19, 2017
    Wednesday – April 19, 2017   Pre Strength: 20 Rotisseries each arm 10 Saucers each way / each side   Strength: Strict Press 3×5 @ 60% last weeks single 3×3 @ 70% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated
    Tuesday – April 18, 2017     Metcon: “Santora” U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived
Monday – April 17, 2017
    Monday – April 17, 2017   Strength: Back Squat 3×5 @ 70% 1RM 3×3 @ 80% 1RM 3×1 @ 90% 1RM   Metcon:  10 Swing / Swing Catch Squat 70/53   2 Box Jumps 24″/20″   9 Swing / Swing Catch Squat 70/53   4 Box Jumps 24″/20″   8 Swing / Swing Catch Squat 70/53
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Recent Workouts

 
Friday – June 23, 2017
  Friday June 23, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×12 with 50% Heaviest   Strength: Deadlift 3×3 @ 70% With 5 sec. hold each rep at top 3×2 @ 80% With 5 sec. hold each rep at top 3×1 @ 85% With 5 sec. hold each rep at top    Metcon: 10-1*
Thursday – June 22, 2017
  Reminder: No Yoga Sunday the 25th or July 2nd     Thursday – June 22, 2017   Strength: 200m Sandbag Sprint 200m Run 200m Sandbag Sprint 200m Run * Beat your time from last week   Metcon: Teams of 4 (SRX 3 Person Team – Same Work) 100 Hand Release Push-ups 200 Calories on
Wednesday – June 21, 2017
    Wednesday – June 21, 2017   Strength: Strict Press E45sec on the 45sec x 6 5 @ 65%   Accessory Strength: 1 Arm DB seated press 3×18 Supine Ring Rows 2 Max set   Metcon:  27-21-15-9 Burpee Box Jump overs 20”/16” KB Swings 70/53 (Russian)   Weekly Challenge: Max Calories on the Skierg
Tuesday – June 20, 2017
    Tuesday – June 20, 2017   Midline/Core: EMOM 8 Minutes 6 Shoot Throughs + 6 Sit-ups   Metcon: 5 Rounds 400m Run 10 Deadlifts 225/155 50 Double Unders   Weekly Challenge: Max Calories on the Skierg in 1 Minute      
Monday – June 19, 2017
    Monday – June 19, 2017   Strength: Back Squat EMOM for 8 Minutes 5 @ 70%   Metcon:  AMRAP 12 Minutes   5 Hang Power Cleans 135/95 10 T2B 15 Wallballs 20/14   Weekly Challenge: Max Calories on the Skierg in 1 Minute        
Friday – June 16, 2017
      Friday June 16, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×10 with 50% of last weeks weight   Strength: Deadlift 3×5 @ 75% 1RM 3×3 @ 85% 1RM 3×1 @ 90% 1RM    Metcon: Conveyer Belt Start: 0-2-4-6-8 30/20 Calories on the Bike 15 GHD Sit-ups AMRAP 9 Minutes –   5 Push-ups –

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