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

Wednesday – December 2nd, 2020
In Gym Strength: Front Squats Work to a heavy triple Metcon: 21-18-15-12-9-6-3 Front Squats @ 60% from above Dips Mountain
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Tuesday – December 1st, 2020
In Gym Metcon: Against a 25 minute clock: Accumulate 5 minutes of  Static Deadlift Hold 225/155 Accumulate 5 minutes of 
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Monday – November 30th, 2020
In gym Strength: Double Tabata Alternating movements SDHP’s 75/55 HR Push-ups Metcon: For Time: 8-1-8 Descending to Ascending Ladder Power
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Wednesday – November 25th, 2020
In Gym Strength: 5 Sets Ascending to AHAP 1 Cluster 1 Push Press 1 Push Jerk 1 Split Jerk *Must
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Tuesday – November 24th, 2020
In Gym Strength: 3 Sets 8-12 DB Bench Press 8-12 DB Bent Rows (Knee on Bench/each side) Metcon: Fight Gone
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Monday – November 23rd, 2020
Please note the resent change is state requirement for quarantine/testing for travel/return outside of NE. Info available on the state
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Friday – November 20th, 2020
In Gym Strength/Skill: Back Rack Lunges Snatch Grip Deadlifts Metcon: 4 Rounds 20 DB Snatches 50/35 30 Air Squats 40
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Thursday – November 19th, 2020
In Gym Strength/Skill/Metcon: The Bear Complex 5 Sets of 7 Rounds 1 Power Clean 1 Front Squat 1 Push Press
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Wednesday – November 18th, 2020
In Gym Strength: Plank Walks Band work Metcon 1: AMRAP 10 minutes – 3 T2B – 6 Burpees – 3
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Tuesday – November 17th, 2020
In Gym Metcon: 10 Rounds Every 3 minutes on the 3 minutes 6 Manmakers AFAP Score 1 is WORKING TIME
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Monday – November 16th, 2020
Strength: 6 sets of  5 Power Snatches + 5 OHS Rest 1 minute between sets *Add weight each round if
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Friday – November 13th, 2020
Strength/Skill: Extended Get Swole & Flexy Metcon: In Gym For Time: 50 Double Unders 50 Calories Erg of Choice 10
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