December 14, 2017

20171215

December 14, 2017/ kevin manabat

Strength

5 Sets of:
5 Backsquats @ 75%
Rest 90-120 seconds

Conditioning

3 Rounds for times:
8 Power Cleans 115/75# (135/95#*)
12 Front Squats
16 Shoulder to Overhead (HSPU*)
20 Bar Over burpees
Rest 2:00 between rounds.

Ketchikan CrossFit

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Ketchikan CrossFit's Instagram

Don’t forget to sign up!! Come lift heavy and have fun for a great cause! Saturday, June 2nd @ 10am - - - - #ketchikan #alaska #crossfit #weightlifting #powerlifting #epilepsy #epilepsyawareness

Show us your power and strength on Saturday, June 2nd! Proceeds will go to Epilepsy Foundation Northwest - Team Owen O’Bryan! - - - #ketchikancrossfit #epilepsyawareness #epilepsy #epilepsywarrior #crossfit #powerlifting #weightlifting

@brendo_roof!! Here he beats his Clean and Jerk record by 10 pounds in this complex. You’re hard work is paying off kid. Head down, eyes forward and keep pounding the rock buddy. - - - #ketchikancrossfit #alaska #crossfit

Fuel for the fire!! 🔥 🔥 - - - #ketchikan #alaska #crossfit #intheopen @crossfitgames @crossfit @lmt_lifestyle #thegreencoffeebeanco

Football training starts now, not 2 weeks before try-outs!! - For all you coaches out there, aren’t those repeats beautiful!! - - #ketchikan #alaska #fitness #training #crossfit #opex

😅😂🤣 Good thing we’ve been training our spinal backs!

Congrats to Bo and the gang for swimming 8 events and taking home 8 new state records! (5 relay & 3 individual for Bo). It was a Quick turn around for Bo, finishing 18.1 then hopping on a plane the same night to the swim grounds in North Pole, Alaska. Bo is also competing in the 5 week CrossFit Open in the 40-44 year old Masters category! - - - #dadbod #oldmanstrength #swimming #18point1 @crossfit #crossfitmasters #crossfitopen

Full effort = full victory. - - - #ketchikancrossfit #crossfitopen #18point1 @lmt_lifestyle

This is the first open for @gunnarfarstad (rowing) and Tyler (Judge)! Both were aiming to compete in the 2017 CrossFit Open, but were postponed due to an Achilles tear (basketball) and meniscus tear (softball). Today was a great outing for both athletes!! - - - #ketchikancrossfit #crossfitopen #18point1 @lmt_lifestyle

This is the first @crossfit open for these two athletes!! This is what it’s all about! Having fun, pushing your boundaries and embracing the struggle amongst friends who heckle you to do more!!! - - - #ketchikancrossfit #crossfitopen #18point1 @lmt_lifestyle

Workout of the Day (WOD)

Ketchikan CrossFit