Monday – April 13, 2015
      Monday – April 13, 2015   Strength: 5×3 Bench Press 3×8 Pendlay Row   Conditioning: 10-9-8-7-6-5-4-3-2-1 Power Snatch 115/85 Burpee over Bar   Weekly Challenge: Max Overhead Squat 75/55    
Friday – April 10, 2015
          Friday – April 10, 2015   Strength: Establish a new 1 RM Jerk   Conditioning: Heavy Helen 3 rounds 400m Run 21 KB swings 12 Pull-ups    
Thursday – April 9, 2015
There will be no yoga this Sunday (12th), Kristen will see all of you the following week.   Its Thursday, get those Paleo Power Meal orders in, the special is Cajun!     Strength: 5×3 Snatch heavier then last week   Conditioning: 7 Rounds   5 each arm DB snatches 40+/20+ 15 DB Thrusters 40+
Wednesday – April 8, 2015
          Wednesday – April 08, 2015   Strength: 5×3 Cleans @ 75% 3×5 Seated Box Jumps   Conditioning: 18 minute AMRAP 400m Run 30 Overhead Plate Lunges 20 Burpees    
Tuesday – March 7, 2015
      Tuesday – April 07, 2015   Warm up: Coaches Choice   Mobility: Coaches Choice   Conditioning: Fight Gone Bad as 4 4 rounds, rotating each minute Wallballs 20/14 Sumo deadlift high-pull 75/55 Box-jumps 20 Push-press 75/55 Calorie Row 1 minute rest between rounds  
Monday – April 6, 2015
    Monday – April 06, 2015 Warm up: Sun Run / Rain Row   Mobility: Banded Shoulder Stretch Hand Behind Back Stretch   Strength: 5×3 Bench Press increase each set 3×8 Pendlay Row adding from last week   Conditioning: 10(1)-20(2)-30(3)-40(4)-50(5)-40(4)-30(3)-20(2)-10(1) Double Unders (2-1) Thrusters 135/95 Med-Ball Pull-ups 20/14 (between feet)(scale is strict then RR)  
Friday – April 3, 2015
Congratulation Tom on your advancement out of the CrossFit Opens & into Regionals!!!   Friday – April 03, 2015 Warm up: 2 minutes Jumprope every time you stop 1 Burpee and 3 Air Squats   Mobility:  Shoulder and Hamstring work   Strength: Max Shankle Complex   Conditioning: Max rounds in 3 minutes of: 3 Power Cleans 135/95 6
Thursday – April 2, 2015
Its Thursday… get those Paleo Power Meal orders in!     Thursday – April 02, 2015   Warm up: 3 Rounds   5 Pull-ups 10 Push-ups 15 Air Squats   Mobility: KB Shoulder Complex Arm Bars / Windmills / TGUs   Strength: 5×3 Snatch   Conditioning: 10-9-8-7-6-5-4-3-2-1 Front Squat 115/85 Front Rack Lunges 115/85 Push
Wednesday – April 1, 2015
      Wednesday – April 01, 2015   Warm up: Row 1,000m or Run 800m   Mobility: K-Stars Super Squat Warm-up   Strength: 5×3 Cleans @ 65% 3×5 Seated Box Jumps Conditioning: 6 Rounds   5 Power Snatches 95/65 10 Burpee Pull-ups 150’ Farmers Carry 70s/53s   Weekly Challenge: Max Time Plank Hold  
Tuesday – March 31, 2015
      Tuesday – March 31, 2015   Warm up: 10 Rounds 1 Burpee 2 Tuck Jumps 3 Air Squats   Mobility: Coaches Choice   Conditioning: Tosh meets Tailpipe 2 Rounds Partner 1 Rows 250m Partner 2 holds 2 KBs 53/35 Switch Partner 1 Rows 500m Partner 2 holds 2 KBs (1st 250m) Switch
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Recent Workouts

 
Friday – February 23, 2018
        18.1 20 Minute AMRAP 8 T2B 10 DB Hang Power Jerks 50/35 14/12 Calorie Row        
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Thursday – February 22, 2018
  What will CrossFit open workout 18.1 be??? Come hang out and watch the announcement with us. We will have the big screen up. I’ve heard a group is going to be ordering some Dos Amigos after the 6:00 class finishes, running down to get it and start fueling up for Fridays workout while they
Wednesday – February 21, 2018
  Tonight (Wednesday): Yoga 7:30 – 8:15   Wednesday – February 21, 2018   Strength: DB Overhead Squats 3×3 Double 3×3 Left Arm only 3×3 Right Arm only   Metcon :  10 Rounds 3 36” / 30” Box jumps 2 *Ring muscle ups (Scale is Low rings not Bar) 1 full snatch 155/105    
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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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White Mountain Crossfit
(603) 224-7203
contact@whitemtncrossfit.com
1 Ripley St, Concord, NH 03301

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