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
Monday – March 30, 2015
      Monday – March 30, 2015   Warm up: The “Saturday Special”   Mobility: Coaches Choice   Strength:  5×3  Strict Press @ 70% of 1RM 3×8 Pendlay Row   Conditioning: 7 minute AMRAP 1-1, 2-2, 3-3, 4-4, etc. Deadlifts 185/115 Box Jumps 30/24 Rest 3 minutes 100 KB Swings for time 70/53  
Friday – March 27, 2015
        Friday – March 27, 2015   Warm up: 3 rounds   5 Push-ups 10 Sit-ups 15 Air Squats   Mobility: Wrist and Ankle work   Strength: Max Unbroken Back Squats at BW   Conditioning: 3 rounds 30 Calorie Row 30 Aiir Squats 10 HSPU (scale Hand release push-ups) Rest Then: Not for
Thursday – March 26, 2015
        Thursday – March 26, 2015   Warm up: Coaches Choice   Mobility: Banded Squat Stretch Banded Shoulder work   Strength: Power Snatch warm up 75 Power Snatches for time 75/55   Conditioning: Death by 10 meters Rest Death by Strict Pull-up or Ring Row   Weekly Challenge: Max Pull-ups in 60
Wednesday – March 25, 2015
        Wednesday – March 25, 2015 Warm up: Running Drills   Mobility: Banded Hip work   Strength: 5×3 Power Cleans 3×5 Seated Box Jumps   Conditioning: 5 minute AMRAP 20 Double Unders (2/1) 5 Clean & Jerks 155/105* 10 Box Jumps 24/20 with no rest into 5 minute AMRAP 1/2 Gasser 7
Tuesday – March 24, 2015
      Tuesday – March 24, 2015   Warm up: Tempo Row 150m @ 20 / 25 / 30 / 25 / 20     Mobility: KB Shoulder Complex with TGU’s     Conditioning: EMOM 1st 10 minutes odd minute 8 Burpees even minute 8 Thrusters 95/65 EMOM 2nd 10 minutes odd minute 10
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Recent Workouts

 
Monday – July 23, 2018
    Reminder: Starting this Tuesday, we will have a 7:00PM class on Tuesday nights  (and don’t forget about open gym Sundays from 12:00-2:00)   Monday – July 23, 2018   Strength: Strict Press Establish a 1RM   Accessory Strength: Max Static Hang (can change Grip on bar)   Metcon: 2 Rounds 25 HR Push-ups
Friday – July 20, 2018
  As we have added the Kids class to Tuesday and Thursday 9:00AM for the summer, we will not be holding the 5:00PM kids Class (6PM teens will continue)   Friday – July 20, 2018   Strength: Deadlift Warm-up then 8×1 with 15 Second Hold at lockout   Metcon:  50 Box Jumps 24″/20″ 40 Overhead
Thursday – July 19, 2018
    Thursday – July 19, 2018   Strength/Skill: 5 Minutes Max Calories on Bike 1 Works 1 Rests   Metcon: Parter Workout 30 minute Cap (partition as you like)   10 Plate Pushes 45/25 (25m) 100 Pull-ups 100 HRPU 100 Ground to overhead 135/95    
Wednesday – July 18, 2018
        Wednesday – July 18, 2018   Strength: DB Snatches 5×10 (5 each arm) Ascending   Acc. Strength: Behind the neck military press 3×10   Metcon :  27-21-15-9 Calorie Row Back Squats 135/95 T2B    
Tuesday – July 17, 2018
        Tuesday – July 17, 2018   Strengh/Skill: Every :30 seconds on the :30 Seconds For 6 minutes 1 OHS – 2 OHS – 3 OHS etc   Metcon: Buy In: 800m Run 50 DU 10 Manmakers 50/35 40 DU   8 Manmakers 30 DU   6 Manmakers 20 DU   4
Monday – July 16, 2018
      Monday – July 16, 2018   Strength: Strict Press 6×3@80% then 3×6@60%   Accessory Strength: 4 Grip Static Hang 30/30/30/30 x2   Metcon: 3 Rounds 8 Power Cleans 155/105 400m run 12 HSPU    

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