Category Archives: Uncategorized


Monday 170731

Partner Push Hang 30sInchwormPVC Bend Over 3 RoundsBehind the neck split jerk 6x230 minutesHandstand Push-up 10,9,8...x Chest to Bar Pull-ups 1,2,3...x Read more

Friday 170728

PR Day!Retest the CrossFit Open workout you did the time you did PR Day with a CF Open wod.  If you were not here for the last time set a baseline. Read more

Thursday 170727

Lat/Tri Insertion Stretch 30sKnee In/Out Squat 10x(10s)3 RoundsSotts Press or Snatch Press Balance 5x3Recline Rows 30 minutesEven: Press (Player's Choice) 3xOdd: Burpees AMRAP 30s8 minute EMOMEven: Press 3xOdd: Row AMRAP calories 30s8 minute EMOM Read more

Wednesday 170726

Crab WalkDiagonal Stretch Barbell Ramp-up3 RoundsWide Stance Good Morning 5x530 minutesRun 400mBox Jump 30xWallball 30x3 Rounds Read more

Tuesday 170725

Wrist/Hand PrepReview of Hollow and Arch BodyHollow Body HoldArch Body HoldWork 20s/ Rest 10s4 RoundsPartner Handstand Walking Progression 10 minute EMOMShoot Throughs 5xKettlebell Switch Snatch 10xPush-ups 15x14 minute AMRAP Read more

Monday 170724

Partnered Push Hang 30sReaching Lunge with plate overheadLateral Shift Lunge3 RoundsClean 2x @ 50-60% of 1RMShuttle Sprint 25y/25yRest 60-90s8 Rounds- Get 3 rounds of warm-up with jog.  Focus on speed and technique on the barbell.  Back SquatDumbbell Snatch Toes to BarWork 15s/ Rest 45s5 Rounds Read more

Friday 170721

"T.U.P."Power Cleans 135#/95#Pull-ups Front Squats 135#/95#Pull-ups15-12-9-6-3xU.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. ... Read more

Thursday 170720

Tea Cup Drill 10x eachScap Pull-in 5xLizard Crawl3 RoundsBent Arm Work30 minutesBox Jump 24"/20"Kettlebell Swing 53#/35#Burpees 21-15-9x Read more

Wednesday 170719

Partnered Push Hang 30sReaching Lunge with plate overheadLateral Cross Step-up 10x3 RoundsTempo/Pause Front Squats (33X2) 5x330 minutesHandstand Push-ups 7xToes to Bar 9xFront Rack Lunges 75#/55# 12x16 minute AMRAP Read more

Tuesday 170718

Twisting Hang 20xRolling Wall Bridge 10xInchworm Back Step Squat 10x3 RoundsJog 150mSpring 50mJog 200mPush Jerk 3x Ramp-up as neededGymnastic Pull AMRAPAerobic Flush 30sRest 2 minutesTotal work about 30 minutes Read more

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