Complete a Free Trial session as an introduction to White Mountain Crossfit programming

Tuesday – September 21st, 2021
Metcon 400m Run 40 Power Cleans 135/95 (SRX 155/105) 10 Pull-ups/Ring Rows 10 Ring Dips/Box Dips 10 Box Jumps 200m
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Monday – September 20th, 2021
Strength: Front Squats 10-5-5-5-3-3-3-1-1-1 (no rack) Metcon : 15 minute running clock: 2 Minutes Erg of Choice 2 Minutes Sit-ups
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Friday – September 17th, 2021
Strength: Superset 10-1 Bench Press 1-10 Rows Metcon: 21-15-9 Power Cleans 135/95 Floor Wipers Bar Facing Burpees
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Thursday – September 16th, 2021
Strength:  Rotating Movements :20 on – :10 off for 12:00 Sit-up Plank Russian Twist Evil Wheels Metcon 1: Progressive 6
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Wednesday – September 14th, 2021
Strength/Skill: Split Jerk work Metcon: Partner Workout 2 Rounds P1 Rows 250m P2 Farmers Carry around gym 53’s/35’s Switch P1
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Tuesday – September 14th, 2021
Tuesday – September 14, 2021 Metcon Cin”DT”dy 5 Rounds   5 Pull-ups 10 Push-ups 15 Air Squats 12 Deadlifts 155/105
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Monday – September 13th, 2021
Strength/Skill: Every :30 on the :30 for 10 Minutes 2 Power Snatches Ascending in weight every 2 minutes. Metcon: Against
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Friday – September 10th, 2021
Strength: Full Cleans 6×5 Metcon: 500m Row 10 HSPU (or 25’ HS Walk) 20 DB Snatches 50/35 400m Row 8
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Thursday – September 9th, 2021
Thursday – September 09, 2021 Strength:  Bench Press Every Other :45 for 9 Minutes 5 Reps *(2 people can alternate)
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Wednesday – September 8th, 2021
Strength/Skill: 6 Minutes to establish a 1RM Strict Press 3 Minutes Rest 6 Minutes to establish a 1RM Push Press
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Tuesday – September 7th, 2021
Sign up for the “Check Box Challenge” it starts TODAY Check Box Challenge Registration Metcon: 3 Rounds Alternating EMOM /
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Monday – September 6th, 2021
Labor Day – Modified Hours 08:00 – 09:00 Open Gym 09:00 – 10:00 Open Gym 04:00 – 05:00 Open Gym
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