Category Archives: Uncategorized

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

Thursday 171130

Knuckle Hang 60s, Inchworm, Wall Squat 10x(10s)-3 RoundsPower Clean and Jerk 6x2Single Leg Box Jump 4x between setsKettlebell Swing 53#/35#Sit-ups 50-40-30-20-10x Read more

Wednesday 171129

Cubans 5-10x, Shoulder Screw 10x, Rolling Wall Bridge 10x-3 RoundsEven: Split Snatch 2xOdd: Protraction/Retraction 8-15s or Skin the CatWork every 90s-16 RoundsRun 400mPower Snatch 115#/75# 15xChest to Bar Pull-ups 12x3 Rounds Read more

Tuesday 171128

Lateral Cross Step-up 10x, Crab Walk, Lateral Lunge 10x(10s)-3 RoundsClean Lift Off, Clean Pull, Clean High Pull, Full CleanSeated box jump 3xToes to Bar 9xBurpees 12xBox Jump 15x15 minute AMRAP Read more

Monday 171127

This week starts the new schedule.  We will also be doing PR Day this Friday.  The theme will be a Total.  Those interested in participating in the CrossFit Lift Off can do the Olympic Total and the metcon will be programmed on Monday.  You are welcome to do the metcon at anytime, from Friday to Monday, as long as someone is available to judge.   If you are interested in being fresh for the CF Lift Off or your Total lets talk about a deload week strategy. Partner Hang 30s, Walking Lunge with plate overhead, Wall Squats 10x(10s)-3 Rounds Snatch Balance 3xEven: Row for 10/7 calories Slam Ball ... Read more

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