Crossfit Body & Soul

CrossFit Body&Soul is a World-Class CrossFit facility located on Body&Soul's fitness campus. This is the energizing group interval fitness concept that has swept the nation! CrossFit Body & Soul is truly a one-of-a-kind workout broken into intervals of cardiovascular, strength training and body weight using a variety of equipment including running, rowing machines, Kettlebells and free weights to tone your body and gain energy throughout the day.

MONDAY 12.10.18

Strength

Push Jerk + Split Jerk (From Rack)

5 Sets Increasing Weight


3 Rounds For Time:

400 Meter Run

12 Squat Cleans (135,95) RX+(155,105)

12 Shoulder To Overhead (135,95) RX+(155,105)

12 Box Jump Over (30,24) *No Extension

FRIDAY 12.7.18

Strength

Push Press

6x4 Increasing Weight


AMRAP In 20 Minutes:

30 Russian KB Swing (70,53) RX+(Double Russian KB Swing (35’s,25’s Each Hand))

25/20 Calorie Assault Bike *Reset Monitor 

20 Plate Overhead Alternating Reverse Lunges (45,35) RX+(65,45)

15 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)

TUESDAY 12.4.18

Strength

4 Sets:

12 Strict Chin Up (Add Weight If Possible)

15 Strict Ring Dip (Add Weight If Possible)

18 Inverted Row (Supinated Grip)

21 Push Up (Add Weight If Possible)


For Time:

1000/800 Meter Row

800 Meter Run

60/48 Calorie Assault Bike

500/400 Meter Row

400 Meter Run

30/24 Calorie Assault Bike

250/200 Meter Row

200 Meter Run (Run To Right-Side Side Walk, Then Down To The Wall, Then Back To Side Walk, Then Back Inside Box.)

15/12 Calorie Assault Bike

*Reset All Monitors For Each New Round. 

MONDAY 12.3.18

Monday

Strength 

Thruster (From Rack)

5x8 Increasing Weight


AMRAP In 15 Minutes (Ladder Style):

(2 Reps Of Each, Then 4 Reps Of Each, Then 6...Etc.)

Power Snatch (95,65) RX+(115,80)

Burpee Box Jump Over (24,20) RX+(30,24) *No Extension Required

Wall Balls (20,14) RX+(25,20)

SATURDAY 12.1.18

Teams Of Two. One Athlete Works At A Time. 


For Time:

50 Synchronized Abmat Sit Ups

Then,

3 Rounds:

60 Deadlift (135,95) RX+(155,105)

40/32 Calorie Assault Bike *Reset Monitor 

Then,

50 Synchronized Abmat Sit Ups

Then,

3 Rounds:

40 Hang Power Clean (115,80) RX+(135,95)

40/32 Calorie Row *Reset Monitor 

Then,

50 Synchronized Abmat Sit Ups

Then,

3 Rounds:

40 Front Squats (95,65) RX+(115,80)

20 Burpee Pull Up

FRIDAY 11.30.18

Strength

Back Squat

1x15@50%,55%,60%


For Time:

400 Meter Run

21 Calorie Assault Bike *Reset Monitor

42 Alternating Front Rack Reverse Lunges (75,55) RX+(95,65)

84 Double Unders

400 Meter Run

15 Calorie Assault Bike *Reset Monitor

30 Alternating Front Rack Reverse Lunges (75,55) RX+(95,65)

60 Double Unders

400 Meter Run

9 Calorie Assault Bike *Reset Monitor

18 Alternating Front Rack Reverse Lunges (75,55) RX+(95,65)

36 Double Unders

THURSDAY 11.29.18

Strength

Pause Floor Press 

4x15 Increasing Weight

*Pause With Elbows On The Ground For 2 Seconds. 


3 Rounds For Time:

25 Russian KB Swings (70,53) RX+(Double Russian KB Swing (35’s,25’s Each Hand))

15 Toes To Bar

25/20 Calorie Row *Reset Monitor

15 Burpees Over Rower *Two Foot Takeoff

25 Shoulder To Overhead (95,65) RX+(115,80)


3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

SITE DESIGN by MERGE STUDIOS