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 3.28.17

Strength
2 Hang Power Clean+2 Hang Squat Clean
7 Sets Increasing Weight

15 Min AMRAP
25 Wall Balls (20,14) RX+(25,20)
20 Hang Power Cleans (115,80) RX+(155,105)
15/12 Calorie Assault Bike
10 Box Jumps (24,20) RX+(30,24)

SATURDAY 3.25.17

"Follow The Leader" Style
25 Minute AMRAP
10/8 Calorie Assault Bike
10 Pull Ups RX+(Chest To Bar)
15 KB Swings (53,35)
150 Meter Run (Far Sidewalk & Back)

Athlete 1 performs 10/8 Calorie Assault Bike, then athlete 2 performs 10/8 Calorie Assault Bike. Then, Athlete 1 performs 10 Pull Ups, then athlete 2 performs 10 Pull Ups. Athletes must continue the same pattern for the entire workout. Reset bike monitors for each round. 

THURSDAY 3.23.17

Strength
Romanian Deadlift
5x10 Increasing Weight

For Time
5 Rounds:
16 Wall Balls (20,14) RX+(25,20)
14 Toes To Ring
12 KB Sumo Deadlift High Pull (70,53)
10 Hand Stand Push Up (Abmat+15's) RX+(Abmat+45's)

WEDNESDAY 3.22.17

Strength
4 Rounds
Max Reps For Each Movement
:45 On/:15 Off (Alternating Movements):
Push Up
Strict Pull Up
Ring Dip
Barbell Bent Over Row (Supinated Grip)

For Time
3 Rounds:
500 Meter Row
15 Hang Power Snatch (95,65) RX+(115,80)
15 Box Jump Overs (24,20)

TUESDAY 3.21.17

Strength
DB/KB Walking Lunge
4x20 (10 Each Leg)
Same Weight Across, As Heavy As Possible. Hold Each Weight Down By Your Side (Farmer's Carry). 

8 Minute AMRAP
30 Double Unders
10 Thrusters (95,65)
-Rest 5 Minutes-
8 Minute AMRAP
10/8 Calorie Assault Bike
15 Power Cleans (95,65)
*Score Is Total Reps Combined Between Both Workouts. 

MONDAY 3.20.17

Core/Skill
For Time (12 Minute Time Cap):
50 Abmat Sit Ups
5 Rope Climbs
40 Abmat Sit Ups
4 Rope Climbs
30 Abmat Sit Ups
3 Rope Climbs
20 Abmat Sit Ups
2 Rope Climbs
10 Abmat Sit Ups
1 Rope Climb

15 Min AMRAP
Buy In: 1200 Meter Run (3x400m)
(2,2,2,4,4,4,6,6,6...)
Toes To Bar
Burpee
Russian KB Swing (70,53)

SATURDAY 3.18.17

Teams Of Two-Partition Reps Any Way 

3 Rounds (25 Minute Time Cap):
200 Meter Run Together
30 Hang Power Cleans (115,80) RX+(155,105)
30 Calorie Assault Bike
30 Pull Ups
30 Box Jumps (24,20) RX+(30,24)
30 Alternating DB Power Snatch (50,35)

FRIDAY 3.17.17

FRIDAY 03.17.17

OPEN WOD 17.4

AMRAP in 13 Minutes:
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Handstand Push-Ups
RX Men: 225DL, 20WB to 10' target
RX Women: 155DL, 14WB to 9' target
Scaled Men: 135DL, 20WB to 9' target, hand release push-up
Scaled Women: 95DL, 10WB to 9' target, hand release push-up

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

SITE DESIGN by MERGE STUDIOS