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 11.19.18

Strength

Pause Back Squat

5x3 Increasing Weight

*3 Second Pause At The Bottom Of Squat


AMRAP In 15 Minutes (Ladder Style):

(3,6,9,12,15...)

Hang Squat Clean (135,95) RX+(165,115)

*150 Meter Run After Each Round.

*Each Completed Run Equals One Rep. 


*WOD Was Performed June 26, 2016. Look Up Score If Possible. 

SATURDAY 11.17.18

Team Of Two. One Athlete Works At A Time. 


For Time:

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

120 Pull Ups

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

60 Box Jumps (30,24)

90 Synchronized Air Squats

120 Hand Release Push Ups

150/135/120 Calorie Row 


FRIDAY 11.16.18

Strength 

4 Sets (Superset):

12 Sumo Stance Good Morning (Increasing)

8 Partner Glute Ham Raise


For Time:

Buy In: 50 Burpees *Full Extension

3 Rounds:

20 Deadlifts

16 Hang Power Clean

12 Thruster 

Buy Out: 50/40 Calorie Assault Bike


Barbell: (135,95) RX+(155,105)


THURSDAY 11.15.18

Core

AMRAP In 15 Minutes:

20 Hollow Body Ring Plank With Alternating Arm Extensions

20 Hollow Rocks

20 DB Alternating Single Leg V Ups

:60 Accumulated Plank Hip Dips


3 Rounds For Time:

30 DB Walking Lunges (45,30) RX+(50,35)

35 Russian KB Swings (70,53)

400 Meter Medball Run (25,20) RX+(50lb. Sandbag Run)

MONDAY 11.12.18

Strength 

Floor Press

5x10 Increasing Weight

Then,

1x20@50% Of Last Set


For Time:

30 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)

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

50 Toes To Bar

40 Lateral Bar Hop Burpees

30 Push Press


*Scale Down HSPU’s To Heavy DB Push Press’s, And Scale Down Toes To Bar To Anchored Weighted Sit Ups With A DB On Chest. 


SATURDAY 11.10.18

Teams Of Two. One Athlete Works At A Time, Except During Runs. 


For Time:

100/90/80 Calorie Row 

800 Meter Run Together 

100/90/80 Calorie Assault Bike

800 Meter Run Together

100 Burpee Box Jump Overs (24,20) *No Extension Required 

THURSDAY 11.8.18

Core

4 Rounds (12 Minutes):

:45 On/:15 Off For Each Movement

Bicycle Crunches

Anchored Leg Raises

Weighted Hollow Hold + Flutter Kicks

Immediately Into,

75 Abmat Sit Ups (3 Minute Cap)


AMRAP In 18 Minutes:

Buy In: 1.5/1.2 Mile Assault Bike

20 Deadlifts (185,130) RX+(205,145)

20 KB Goblet Reverse Lunges (53,35) RX+(70,53)

20 DB Hang Power Clean (45,30) RX+(50,35)

20 Hand Release Push Ups

*Two DB’s For Hang Power Cleans. 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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