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 4.24.17

Strength
Back Squat
5x5@75%

4 Rounds:
Min 0-1: MAX Power Cleans (135,95) RX+(165,115)
Min 1-2: MAX Wall Balls (20,14) RX+(25,20)
Min 2-3. MAX Calorie Assault Bike
Min 3-4: Rest
*Score Is Total Reps Combined. Reset Monitor Each Round. 

SATURDAY 4.22.17

Teams Of Two

For Time:
1600 Meter Relay Run (Alternate Every 200m)
3000 Meter Relay Row (Alternate Every 500m)
150 Burpee Over Rower
*Reset Rower Monitor For Each 500m. Partition Burpees In Any Way. Two-Foot Takeoff Is Required For Every Rep. 

FRIDAY 4.21.17

Strength
Deadlift
Find 1-Rep Max

For Time:
100 Double Unders
25 Toes To Bar
80 Double Unders
20 Toes To Bar
60 Double Unders
15 Toes To Bar
40 Double Unders
10 Toes To Bar
20 Double Unders
5 Toes To Bar 

THURSDAY 4.20.17

Strength
Barbell Lying Tricep Extension (Skull Crusher)
5x15 Same Weight, As Heavy As Possible

For Time
Buy In: 200 Meter KB Farmer's Carry (53,35) RX+(70,53)
3 Rounds:
3 Rope Climbs
20 Push Ups
20 Hang Power Cleans (95,65) RX+(115,80) 
20 Alternating Pistols
Buy Out: 200 Meter KB Farmer's Carry (53,35) RX+(70,53)

*Push-Ups Need To Be Done Strict In Order To Count. Tight, Rigid Body Position Must Be Kept (No Worming). Chest Must Touch The Floor And Arms Must Fully Extend Up Up Top. 

TUESDAY 4.18.17

Strength
Power Clean
5x5 Increasing Weight (Touch & Go)

"Nate"
20 Min AMRAP
2 Muscle Ups
4 Hand Stand Push Ups (Abmat+15's)
8 KB Swings (70,53)

If Needed, Substitute 2 Muscle Ups For 4 Chest To Bar Pull-Ups. 

SATURDAY 4.15.17

25 Min AMRAP
"Follow The Leader" Style
3 Barbell Complex Each Person
8 Lateral Bar Burpees Each Person
10/8 Calorie Assault Bike Each Person
150 Meter Run Each Person

Barbell Complex:
5 Deadlifts + 4 Power Cleans + 3 Hang Power Cleans RX (95,65) RX+ (115,80)

FRIDAY 4.14.17

Strength
Thruster
7x3 Increasing Weight

For Time:
"Fran"
21-15-9
Thruster (95,65)
Pull Up
-Rest 5 Minutes-
1000 Meter Row
*Score Is Total Time, Including The Rest Period Which Is EXACTLY 5 Minutes. 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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