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.

TUESDAY 9.18.18

Strength 

4 Rounds:

8 Good Morning (Increasing Weight)

12 Ring Dip (Weighted, If Possible)


With 10 Minutes On The Clock, Perform:

21-15-9

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

Lateral Bar Hop Burpee 

Then With Remaining Time,

MAX Calorie Assault Bike


*Score Is Total Calorie Count On The Assault Bike. 


MONDAY 9.17.18

Strength 

DB/KB Step Ups

4x10 Each Leg (Non-Alternating)

*Increasing Weight

*Set Up Box Height So That The Thigh Starts Off Parallel To The Ground. 


For Time:

400 Meter Run

30 Hang Squat Cleans (115,80) RX+(145,100)

400 Meter Run

20 Hang Squat Cleans (135,95) RX+(165,115)

400 Meter Run

10 Hang Squat Cleans (155,105) RX+(185,130)

SATURDAY 9.15.18

Happy 34th Birthday Diana Callejas & Happy 42nd Birthday Jenny Rodriguez!


Teams Of Two. One Athlete Works While The Other Athlete Rests. 


3 Rounds For Time:

42 Power Clean 

34 Overhead Squat

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

34 Pull Ups RX+(Chest To Bar)

42/38/34 Calorie Assault Bike

34 Hang Power Snatch

42/38/34 Calorie Row

34 Synchronized Abmat Sit Ups


Barbell: (95,65) RX+(115,80)

FRIDAY 9.14.18

Strength

Back Squat

4x10@60% Of 1RM


4 Rounds For Time (28 Minute Cap):

12 Toes To Bar

24 DB Hang Power Clean & Jerk (45,30) RX+(50,35) (12/12)

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

24 Alternating Plate Overhead Reverse Lunges (45,35) RX+(65,45) (12/12)

12 Lateral Bar Hop Burpees 

THURSDAY 9.13.18

Strength

4 Sets: 

12 Floor Press *Increasing Weight

15 Barbell Bent Over Rows (Supinated Grip)

12 Plyo Push Ups

15 Ring Rows (Feet Elevated)


3 Rounds For Time (15 Minute Cap):

25 Deadlift (145,100) RX+(165,115)

15 Hang Power Clean (145,100) RX+(165,115)

20/16 Calorie Assault Bike *Reset Monitor 


WEDNESDAY 9.12.18

Strength 

“Isabel”

For Time:

30 Power Snatch (135,95)


At Minute 15, Begin:


RX+

AMRAP In 14 Minutes:

10 Hand Stand Push Ups (Abmat+45’s)

50 Double Unders

6 Bar Muscle Up

20/16 Calorie Row *Reset Monitor 


RX

AMRAP In 14 Minutes:

10 Hand Stand Push Ups (Abmat+15’s)

50 Double Unders

12 Chest To Bar Pull Ups 

20/16 Calorie Row *Reset Monitor 


*Score Each Workout Individually. 

TUESDAY 9.11.18

Strength

DB/KB Bulgarian Split Squat 

4x12 Each Leg

Scaled: (35,25) Each Hand

RX: (53,35) Each Hand

RX+: (70,53) Each Hand

 

For Time:

20 Burpee Box Jump Overs (24,20)

40 American KB Swings (53,35) RX+(70,53)

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

40 American KB Swings (53,35) RX+(70,53)

20 Burpee Box Jump Overs (24,20)


MONDAY 9.10.18

Monday

Strength 

Split Jerk (From Rack)

5x3 Increasing Weight 

 

For Time:

400 Meter Run

Then,

3 Rounds:

10 Clean & Jerk (105,75) RX+(125,90)

12/10 Calorie Assault Bike *Reset Monitor 

Then,

400 Meter Run

Then,

3 Rounds:

10 Clean & Jerk (105,75) RX+(125,90)

12/10 Calorie Assault Bike *Reset Monitor 

Then,

400 Meter Run

SATURDAY 9.8.18

Teams Of Two. One Athlete Works At A Time. 

 

For Time (45 Minute Time Cap):

3000/2700/2400 Meter Row

100 Deadlift (185,130) RX+(225,160)

2000/1800/1600 Meter Row

100 Toes To Bar

1000/900/800 Meter Row

100 Alternating DB Power Snatch (45,30) RX+(50,35)

500/450/400 Meter Row

100 Burpees

 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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