Category Archives: Uncategorized

Friday 180406

"Havana"Double Unders 150xPush-ups 50xPower Clean 185#/125# 15x25 minute AMRAPItalian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.Marchini is survived by numerous friends and family members.Warm-up: ... Read more

Thursday 180405

Odd: Protraction 8-15sEven: Retraction 8-15s16 minute EMOMKettlebell Overhead Walking Lunge Left 8 stepsKettlbell Snatch Left 10xKettlebell Overhead Walking Lunge Right 8 stepsKettlebell Snatch Right 10xWall Climb 3x12 minute AMRAP Read more

Wednesday 180404

Back Squat 5x5Box Jump 1x betweenPull-upsBurpeesAssault Bike or Ski ErgWork 20s/Rest 40s5 Rounds Read more

Tuesday 180403

Push Jerk/Split Jerk Left and Right/Behind the Neck Split Jerk Left and Right"Fight Gone Bad"WallballSumo Deadlift High-Pull (Power Clean) 75#/55#Box Jump 20"Shoulder to Overhead 75#/55#Row for caloriesRest 1 minute Work at each station for 1 minute3 Rounds Read more

Monday 180302

Partner Hang 30s, Crab Crawl, Wall Squat 10x(10s)-3 RoundsSnatch 5x3Accessory Work 3-5 sets betweenFront Squats 95#/65#Toes to Bar 21-15-9x Read more

Friday 180330

PR Day!Pick a benchmark wod as a baseline or retest to show show your improvement.  Warm-up: Dislocates with voodoo band on shoulderCart WheelsLateral or Beat Swing 20xRow 250m with voodoo band on quad2 Rounds Read more

Thursday 180329

Gymnastics GOATTabataDeadlift bodyweightSlam BallRussian Kettlebell SwingsSit-upsRest 1 minute between Read more

Wednesday 180328

Split Snatch Left/Right/ Split Snatch Balance Left/RightRow 5K Read more

Tuesday 180327

One Arm Sotts Press 5x5L-Sit Progression 5 setsCrossFit Open 14.1Double Unders 30xPower Snatch 75#/55# 15x10 minute AMRAP Read more

Monday 180326

Wide Stance Good Mornings 3x8Sissy Squats 5 setsKettlebell Swing 70#/53# 20xBox Jump 30"/24" 15xHeavy Wallball 10x5 Rounds Read more

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