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.

SATURDAY 2.24.18

Teams Of Two. One Athlete Works While The Other Athlete Rests, Except For During The Lunges. 

 

4 Rounds For Time:

50 Wall Balls (20,14) RX+(25,20)

40/36/32 Calorie Assault Bike

30 Burpee Box Jump Over (24,20)

20 Synchronized Plate Overhead Reverse Lunges (45,35) 

 

*Reset Monitor For Each New Round.

WEDNESDAY 2.21.18

Skill/Gymnastics

Every Minute On The Minute For 14 Minutes, Alternating Movements:

 

Odd Minute: 10 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)

Even Minute: 50 Double Unders

 

-Rest 10 Minutes-

 

5 Rounds For Time:

15 KB Swings (53,35) RX+(70,53)

15 Toes To Bar

15/12 Calorie Assault Bike *Reset Monitor

TUESDAY 2.20.18

Strength

Tempo Back Squat

5x5 Increasing Weight

*4 Seconds On Way Down + 4 Second Pause At The Bottom

 

For Time:

30-20-10

Overhead Squat (95,65) RX+(115,80)

Calorie Row *Reset Monitor

*400 Meter Run Before Each Round.

MONDAY 2.19.18

Monday

Conditioning 

Every Minute On The Minute For 15 Minutes:

 

10 Burpees

*Burpees Are To “CrossFit Open” Standards. Feet Must Jump Back, Jump Up, And Must Reach Full Extension With Hands Overhead. 

 

-Rest 10 Minutes-

 

AMRAP In 15 Minutes (Ladder Style):

(3 Reps Of Each, Then 6 Reps Of Each, Then 9 Reps Of Each...)

Clean & Jerks (115,80) RX+(135,95)

Pull Ups (RX+ Chest To Bar)

Box Jump Overs (24,20) 

 

SATURDAY 2.17.18

Teams Of Two. One Athlete Works While The Other Athlete Rests, Except For The Run. 

 

5 Rounds For Time (38 Minute Cap):

 

300 Meter Sandbag Run Together 

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

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

40/36/32 Calorie Row

30/27/24 Calorie Assault Bike

*Reset Monitors For Each New Round. 

 

THURSDAY 2.15.18

Skill

Hand Stand Walk Technique & Efficiency 

 

*Advanced Athletes: 5 Min AMRAP Of Unbroken 18 Feet (3 Mats)

 

AMRAP In 13 Minutes:

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

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

3 Rope Climb

WEDNESDAY 2.14.18

Strength

Sumo Deadlift 

5x8 (DeadStop) Increasing Weight 

 

For Time:

50/40 Calorie Assault Bike

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

30 Toes To Bar

100 Double Unders

30 Toes To Bar

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

50/40 Calorie Assault Bike

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

SITE DESIGN by MERGE STUDIOS