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 3.23.19

Teams Of Two. One Athlete Works At A Time. 

5 Rounds For Time:

400 Meter Run Together

30/27/24 Calorie Assault Bike

40/34/28 Calorie Row

*Reset All Monitors Each Round. Both Athletes Must Be Inside In Order To Begin New Round. 

THURSDAY 3.21.19


4 Sets (Not For Time):

15 Ring Push Up

12 KB/DB Bent Over Rows

5 Rounds For Time (15 Minute Cap):

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

12 Pull Up RX+(Chest To Bar)

9 Lateral Bar Hop Burpee


8 Minutes

:20 On/:10 Off For Each (Alternating):

Bicycle Crunches 

Hollow Body Flutter Kicks



Tempo Back Squat

5x5 Increasing Weight 

*4 Second Eccentric, 4 Second Hold, As Fast As Possible Up. 

AMRAP In 12 Minutes (Ladder Style):

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

Box Jump Over (24,20) RX+(30,24)

Hang Power Clean (135,95) RX+(155,105)

Toes To Bar

*Score Is Total Reps Combined. 

TUESDAY 3.19.19


5 Rounds:

1 Minute On/1 Minute Off:

Weighted Hollow Body Plank (45,35) RX+(65,45)

For Time:

1000/800 Meter Row *Reset

800 Meter Run (1x800m Route)

40 Hang Power Snatch (65,45) RX+(75,55)

750/600 Meter Row *Reset

600 Meter Run (2x300m Route)

30 Hang Power Snatch (85,60) RX+(95,65)

500/400 Meter Row *Reset

400 Meter Run (1x400m Route)

20 Hang Power Snatch (105,75) RX+(115,80)

*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar. 

MONDAY 3.18.19



Squat Clean Thruster (Touch & Go)

5x5 Increasing Weight

For Time:


Hand Release Push Ups RX+(Ring Dips)

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

Deadlift (185,130) RX+(205,145)

Calorie Assault Bike *Reset 

SATURDAY 3.16.19

Teams Of Two. One Athlete Works At A Time. 

AMRAP In 35 Minutes (Ladder Style):

(Perform 10 Reps Of Each, Then 15, Then 20...Etc. Continue To Increase By 5 Reps.)

Calorie Row *Reset Monitor

Front Squat (115,80) RX+(145,100)

DB Push Press (45,30) RX+(50,35)

*200 Meter Run Together After Each Round. Both Athletes Must Be Back Inside In Order To Begin New Round. 

FRIDAY 3.15.19

Workout 19.4

For total time:
3 rounds of:
  10 snatches (95,65)
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
Time cap: 12 minutes

THURSDAY 3.14.19

5 Rounds (Not For Time):
12 Push Press
9 Strict Chin Ups (Add Weight If Necessary)

For Time:
Toes To Bar
Power Clean (115,80) RX+(145,100)
Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s&25’s Stacked)
*3 Rope Climbs After Each Round (RX+4 Rope Climbs)

*Rope Climbs Are Only Performed After Each Set Of HSPU’s. 


3183 SW 38th Court, Miami, FL 33146