Wednesday – April 15, 2015
    Wednesday – April 15, 2015   Strength: 5×3 Cleans @ 80% 3×5 Seated Box Jumps   Conditioning: 3-6-9-12-9-6-3 Deadlifts 225/155 T2B HSPU   Weekly Challenge: Max Overhead Squat 75/55  
Tuesday – April 14, 2015
    Tuesday – April 14, 2015   Skill Work: Double Unders   Conditioning: 50 Thrusters 45/35 1K Row 50 Thrusters 45/35 then immediately 50-40-30-20-10 DU (scale 3/1) Ab-Mat sit-ups   Weekly Challenge: Max Overhead Squat 75/55  
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
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Recent Workouts

 
Tuesday – June 19, 2018
  Don’t forget rope climbs today… (rope burnt ankles are no fun)   Tuesday – June 19, 2018   Strengh/Skill: Rope Climbs   Metcon: For time:      
Monday – June 18, 2018
  Great job with “Coffland” everyone, if you were wondering, Byron, 11 years old had the hangs of the day with 1st a 3:20 and 2nd a 2:40… most of us were a few more then that!!!     Monday – June 18, 2018   Strength: Strict Press 6×2@75% then 2×6@55%   Accessory Strength: 4
Friday – June 15, 2018
        Friday – June 15, 2018   Strength: Deadlift 3 Position 3 Second Pause (Below Knee/Above Knee/Top) Warm-up then 5×2    Accessory Strength: Glute Bridges 3×8   Metcon:  10 rounds 2 Curtis P’s 135/95 (SRX 155/105) 3 HSPU 4 Pull-ups   Saturday – June 16, 2018 08:45 – Doors Open 09:00 –
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Thursday – June 14, 2018
  Thursday – June 14, 2018   Strength/Skill: Farmers Carries 5×1 Ascending    Metcon: Partner Workout 1 Works 1 Rests AMRAP 22 200 Double Unders 150 Kettlebell Swings 53/35 American 100 Overhead Squats 95/65   50 Thrusters 95/65    

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

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White Mountain Crossfit
(603) 224-7203
contact@whitemtncrossfit.com
1 Ripley St, Concord, NH 03301

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