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
Monday – March 23, 2015
      Lets have a quick discussion on the Healthy Challenge 2015 and what it was for and about. It was first and foremost a time for members to reevaluate their healthy living and quality of life and a chance to “reset” how we look at food, exercise, sleep, water, and alcohol in our
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Recent Workouts

 
Friday – August 17, 2018
    Friday – August 17, 2018   Strength: Front 8×2 @ 75% Back 2×8 @ 55%   Metcon:  Workout 1 – For Time 100 Slamballs over wall 50/30 Workout 2 – For Time Row 2K TT   Saturday – August 18, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym  
Thursday – August 16, 2018
      Thursday – August 16, 2018   Metcon:  Partner Workout 5 rounds P1  1,2,3,4,5,etc (Partner picks up where other left off) Front Plate Lunges (L+R=1) 45/35 Plate Sit-ups (Plate always toward ceiling) Power Snatch 95/65 (SRX Full) P2 200m KB Farmers Carry 53’s /35’s      
Wednesday – August 15, 2018
    Wednesday – August 15, 2018   Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 40 Barbell Curls 25 Bent Rows   Metcon :  12 Minute EMOM Minute 1 – 1 Rope Climbs (SRX 2) Minute 2 – 25 Double Unders
Tuesday – August 14, 2018
    Tuesday – August 14, 2018   Metcon: 30 Ground to Overhead 185/125 Rest 5 Minutes *21-*15-*9 Deadlifts 185/125 Bar Facing Burpees *400m Sandbag Run    
Monday – August 13, 2018
  Monday – August 13, 2018   Strength: Back 8×2 @ 75% Front 2×8 @ 55%   Metcon: 10 Pull-ups 20 Wallballs   9 Pull-ups 18 Wallballs   8 Pull-ups 16 Wallballs   7 Pull-ups 14 Wallballs   6 Pull-ups 12 Wallballs   5 Pull-ups 10 Wallballs   4 Pull-ups   8 Wallballs   3
Friday – August 10, 2018
        Friday – August 10, 2018   Strength: Front Squat 8×2 @ 70% Back Squat 2×8 @ 50%   Metcon:  100 Double Under 10 Push Jerks 185/125 10 KB Russian Twist 53/35 80 Double Under   8 Push Jerks 185/125   8 KB Russian Twist 53/35 60 Double Under   6 Push

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

 
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  • July 4th (Closed)
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  • 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
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