Category Archives: Uncategorized

Thursday 171214

Front Squat 5x3Seated Box Jump 3x between setsPower Clean 115#/75# 10xBox Jump 24"/20" 15x8 Rounds Read more

Wednesday 171213

Even: Push Press 3xOdd: Skin the CatWork every 90s-10 RoundsHandstand Push-ups, Dips, or Push-upsMuscle-ups, Pull-ups, or Eccentric Chin-upToes to Bar Work 20s/Rest 40s5 Rounds Read more

Tuesday 171212

Power Snatch/Full Snatch/Overhead SquatShuttle Sprint 25y/25y or Single Leg Broad Jump 4x between sets"Jackie"Row 1KThrusters 45#/35# 50xPull-ups 30x Read more

Monday 171211

Even: Push Jerk/Split Jerk Left and RightOdd: Banded Chin-up 3xWork every 90s-10 RoundsPartner 1: Burpees Partner 2: Hang, Handstand Hold, or Hollow Body Partner 1: Kettlebell Swings 53#/35#Partner 2: Single Unders Cycle between both couplets.  Rotate every minute.  Tally up total burpees and kettlebell swings.  5 Rounds Read more

Friday 171208

"Kutschbach"Back Squat 185#/125# 11xPush Jerk 135#/95# 10x7 RoundsU.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew. Read more

Thursday 171207

Bent Arm Work-5 setsKettlebell Switch Snatch 10xTuck Crunch 15xDouble Unders 30x15 minutes AMRAP Read more

Wednesday 171206

Wide Stance Good Morning 5x5Broad Jump 3x between setsCrossFit Open 16.3Power Snatch 75#/55# 10xBar Muscle-ups 3x7 minute AMRAP Read more

Tuesday 171205

Band Pull Aparts 15x, Whippet 15x, Back Step Squat 10x, Walking Lunge with plate overhead, Barbell Ramp-up-3 RoundsShoulder Press 5x5Deadlift 185#/125#Toes to BarPush-ups 21-15-9x Read more

Monday 171204

Lateral Cross Step-up 20x, Hollow Rocks 15x, Arch Rocks 15x, Beat Swing 20x-3 RoundsSnatch or Clean and Jerk 1RMCrossFit Lift Off 2017Pull-ups 25xRow for calories 50Overhead Squat 45#/35# 100xBox Jump 24"/20" 50xPull-ups 25x12 minutes AMRAP Read more

Friday 171201

PR Day!Set a baseline or retest a Total.  If you are registered for the CrossFit Lift Off do the Olympic Total.  We will be doing the metcon on Monday. Read more

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Ares Athletic Club
609 East Bay Ave Swite 6/7 Manahawkin NJ, 08050