Ketchikan CrossFit
  • Coaches Corner
  • Strength & Conditioning Camp
  • What is CrossFit?
  • Workout of the Day (WOD)
  • Schedule
  • Getting Started
  • Memberships & Pricing
  • Coaches
  • Contact Us
  • Supplements/Nutrition
  • LifeFit Alaska
Ketchikan CrossFit
  • Coaches Corner/
  • Strength & Conditioning Camp/
  • What is CrossFit?/
  • Workout of the Day (WOD)/
  • Schedule/
  • Getting Started/
  • Memberships & Pricing/
  • Coaches/
  • Contact Us/
  • Supplements/Nutrition /
  • LifeFit Alaska/
clean wod 7.jpg
Ketchikan CrossFit

HOME

Workout of the Day (WOD)

Ketchikan CrossFit
  • Coaches Corner/
  • Strength & Conditioning Camp/
  • What is CrossFit?/
  • Workout of the Day (WOD)/
  • Schedule/
  • Getting Started/
  • Memberships & Pricing/
  • Coaches/
  • Contact Us/
  • Supplements/Nutrition /
  • LifeFit Alaska/
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.

December 14, 2017/ kevin manabat/ Comment

kevin manabat

  • 20171218
  • 20171213
  • Coaches Corner/
  • Strength & Conditioning Camp/
  • What is CrossFit?/
  • Workout of the Day (WOD)/
  • Schedule/
  • Getting Started/
  • Memberships & Pricing/
  • Coaches/
  • Contact Us/
  • Supplements/Nutrition /
  • LifeFit Alaska/

Ketchikan CrossFit

              SIGN UP FOR THE 2018 CROSSFIT OPEN!!

             SIGN UP FOR THE 2018 CROSSFIT OPEN!!

                                     LISTEN NOW!

                                 LISTEN NOW!

   SHOp now!      lmtlifestyle.com.   Shop now!

 SHOp now!      lmtlifestyle.com.   Shop now!

Ketchikan CrossFit's Instagram

Fuel for the fire!! 🔥 🔥 -
-
-
#ketchikan #alaska #crossfit #intheopen @crossfitgames @crossfit @lmt_lifestyle #thegreencoffeebeanco
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
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
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 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
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
Mustache rides. @kbmanabat -
-
-
#ketchikancrossfit 
#crossfitopen
#18point1 
@lmt_lifestyle
Mustache rides. @kbmanabat - - - #ketchikancrossfit #crossfitopen #18point1 @lmt_lifestyle
@jlarna 😤
-
-
#ketchikancrossfit 
#usa
#crossfitopen 
#18point1 
@lmt_lifestyle
@jlarna 😤 - - #ketchikancrossfit #usa #crossfitopen #18point1 @lmt_lifestyle
Max out Friday/ Fast Friday!
-
-
-
#kethchikancrossfit @lmt_lifestyle
Max out Friday/ Fast Friday! - - - #kethchikancrossfit @lmt_lifestyle
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015

4205 Vallenar Lane W. #101 | Ketchikan AK 99901 | www.ketchikancrossfit.com | 907.617.4940 | manabatkevin@gmail.com

Banner images provided by Classic Sailing or GollyGforce, for demo purposes only. Powered by Squarespace