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

LISTEN NOW!

SHOp now! lmtlifestyle.com. Shop now!

Ketchikan CrossFit's Instagram

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

Mustache rides. @kbmanabat - - - #ketchikancrossfit #crossfitopen #18point1 @lmt_lifestyle

@jlarna 😤 - - #ketchikancrossfit #usa #crossfitopen #18point1 @lmt_lifestyle

Max out Friday/ Fast Friday! - - - #kethchikancrossfit @lmt_lifestyle

Workout of the Day (WOD)

Ketchikan CrossFit