White Mountain CrossFit

Home
United States
Concord, NH
White Mountain CrossFit

An outside the box, non commercial gym approach to fitness, White Mountain CrossFit is located minutes from downtown Concord.

We strive to bring performance, goal based fitness to the capitol area!

09/08/2026

Wednesday - 090226

Metcon 1:
Partner Workout - for time
100 Calorie Echo Bike

Metcon 2:
Partner Workout
One works, One Rests, Partition how you like:
RX:
3:00 Ski Erg
3:00 Deadlift 225/155
3:00 T2B
3:00 C2B
3:00 Push Press 135/95
3:00 Candlestick Roll/Jumps

Scaled:
3:00 Ski Erg
3:00 Deadlift 185/125
3:00 Hanging Knee Raises
3:00 C2B
3:00 Push Press 95/65
3:00 Candlestick Roll/Jumps (Single Mat)

Foundations:
3:00 Ski Erg
3:00 Deadlift WOC
3:00 Toe to Pole
3:00 C2B
3:00 Push Press WOC
3:00 Candlestick Roll/Jumps (Multiple Mats ok)

09/07/2026

Tuesday - 090126

Strength:
Split Jerks
6x3
Ascending

Metcon:
RX:
-15-12-9-6-3
Hang Squat Cleans 95/65
Hand Release Push-ups
Box Jumps 24”/20”
Begin each round with a 50m Bear Crawl
18:00 Cap

Scaled:
-15-12-9-6-3
Hang Squat Cleans 75/55
Hand Release Push-ups
Box Jumps 20”/16”
Begin each round with a 50m Bear Crawl
18:00 Cap

Foundations:
-15-12-9-6-3
Hang Power Cleans WOC
Hand Release Push-ups (Knees ok)
Box Step-ups 20”/16”
Begin each round with a 50m Bear Crawl
18:00 Cap

09/06/2026

Happy Labor Day
Reminder: 8:00 and 9:00 Only

Monday - 093076

Metcon:
RX:
AMRAP 18:00
400m Run or 500m Row or Ski
12 Burpees
12 DB Sn**ches 50/35
12 DB Overhead Sit-ups 50/35
Immediately into Strength

Scaled:
AMRAP 18:00
400m Run or 500m Row or Ski
12 Burpees
12 DB Sn**ches 35/25
12 DB Overhead Sit-ups 35/25
Immediately into Strength

Foundations:
AMRAP 18:00
400m Run or 500m Row or Ski
12 Burpees
12 DB Sn**ches WOC
12 Sit-ups
Immediately into Strength

7:00 to establish a 1RM
Back Squat

09/03/2026

Friday - 090426

Strength:
4x3 Sn**ch Balances
Ascending
4x3 Power Sn**ches
Ascending
4x3 Full Sn**ches
Ascending

Metcon:
RX:
Against a 12:00 Clock
1 Set Max Unbroken Devil Lunges
2 Sets Max Unbroken KB Swings 70/53 (R)
3 Sets Max Unbroken Jumprope
Repeat

Scaled:
Against a 12:00 Clock
1 Set Max Unbroken Devil Lunges
2 Sets Max Unbroken KB Swings 53/35 (R)
3 Sets Max Unbroken Jumprope
Repeat

Foundations:
Against a 12:00 Clock
1 Set Max Unbroken Lunges
2 Sets Max Unbroken KB Swings WOC (R)
3 Sets Max Unbroken Double Taps
Repeat

09/02/2026

Thursday - 090326
Metcon:
RX:
5 x 3:00 Rounds
2:00 Rest Between Rounds
:30 Echo Bike for Max Calories
Then - AMRAP
5 Pull-ups
10 Push-ups
15 Air squats
Start each round (after the bike) with Pull-ups
** Score is total reps

Scaled:
5 x 3:00 Rounds
2:00 Rest Between Rounds
:30 Echo Bike for Max Calories
Then - AMRAP
5 Jumping Pull-ups
10 Push-ups
15 Air squats
Start each round (after the bike) with Pull-ups
** Score is total reps

Foundations:
5 x 3:00 Rounds
2:00 Rest Between Rounds
:30 Echo Bike for Max Calories
Then - AMRAP
5 Ring Rows
10 Push-ups (Knees OK)
15 Air squats
Start each round (after the bike) with RR’s
** Score is total reps

09/01/2026

Wednesday - 090226

Strength:
Deadlifts with Static Hold
EMOM for 10:00
3 Deadlifts @ 75% 1RM
RX: + :30 Hold
Scaled: + :20 Hold
Foundations: + :10 Hold

Metcon:
RX:
6 Rounds
5 50’ Shuttle Runs (down and Back =1)
5 Shoulder to Overhead 135/95 (SRX 185/125)
5 50’ Shuttle Runs (down and Back =1)
5 Lateral Bar Hops (L+R=1)

Scaled:
6 Rounds
5 50’ Shuttle Runs (down and Back =1)
5 Shoulder to Overhead 95/65
5 50’ Shuttle Runs (down and Back =1)
5 Lateral Bar Hops (L+R=1)

Foundations:
6 Rounds
5 50’ Shuttle Runs (down and Back =1)
5 Shoulder to Overhead WOC
5 50’ Shuttle Runs (down and Back =1)
5 Lateral Bar Step overs (L+R=1)

08/31/2026

Tuesday - 090126

Skill:
Muscle-ups
- Multiple Skills and Drills to work on for all abilities.
- Volume progression for those with multiple Muscle-ups all ready.

Metcon:
AMRAP 13:00
RX:
3 Muscle-ups (Bar or Ring)
6 Front Squats 135/95 (No Racks)
9 Box Jumps 24”/20”
12 Sit-ups

Scaled:
3 Jumping Bar Muscle-ups
6 Front Squats 95/65 (No Racks)
9 Box Jumps 24”/20”
12 Sit-ups

Foundations:
6 Ring Rows + 6 Dips (ring or box)
6 Front Squats WOC
9 Box Jumps Step-ups
12 Sit-ups

08/30/2026

Monday - 083126

Strength:
EMOM 10:00
1 Power Clean + 10 Burpees
2 Power Cleans + 9 Burpees
3 Power Cleans + 8 Burpees
Etc.
RX: 185/125
Scaled: 135/95
Foundations: WOC

Metcon:
RX:
1,000m Row
10 HSPU’s
10 T2B
500m Row
10 HSPU’s
10 T2B
250m Row
10 HSPU’s
10 T2B

Scaled:
1,000m Row
10 Scaled HSPU’s
10 Hanging Knee Raises
500m Row
10 Scaled HSPU’s
10 Hanging Knee Raises
250m Row
10 Scaled HSPU’s
10 Hanging Knee Raises

Foundations:
1,000m Row
10 DB Strict Press
10 Toes to Bar
500m Row
10 DB Strict Press
10 Toes to Bar
250m Row
10 DB Strict Press
10 Toes to Bar

08/27/2026

Friday - 082826

Strength:
EMOM 10:00
3 Thrusters
Ascend after 4th and 8th rounds

Metcon:
Fight gone bad style
3 Rounds

RX:
Echo Bike Calories
Sit-ups
Hand Release Push-ups
Medball Cleans 20/14
Rest

Scaled:
Echo Bike Calories
Sit-ups
Hand Release Push-ups
Medball Cleans 14/10
Rest

Foundations:
Echo Bike Calories
Sit-ups
HR Push-ups - Knees OK
Medball Cleans 14/10
Rest

08/26/2026

Thursday - 082726
Metcon:
RX:
3 Rounds
500m/450m Row
10 Bench Press 165/105
25 Double Unders
3 Rounds
500m/450m Row
10 Deadlifts 225/155
25 Double Unders

Scaled:
3 Rounds
500m/450m Row
10 Bench Press 135/85
25 Double Unders or 45 SU + 5 DU Attempts
3 Rounds
500m/450m Row
10 Deadlifts 185/125
25 Double Unders or 45 SU + 5 DU Attempts

Foundations:
3 Rounds
500m/450m Row
10 Bench Press WOC
50 Single Unders
3 Rounds
500m/450m Row
10 Deadlifts WOC
25 Single Unders

Address

1 Ripley Street
Concord, NH
03301

Telephone

+16032247203

Website

http://www.whitemtncrossfit.com/

Alerts

Be the first to know and let us send you an email when White Mountain CrossFit posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to White Mountain CrossFit:

Want your business to be the top-listed Gym/sports Facility in Concord?