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.

THURSDAY 3.9.17

Strength
Hang Power Clean
5x5
Increasing Weight 

For Time:
300 Meter Med Ball Run (20,14) RX+(25,20)
30 Toes To Ring
30 Front Squat (115,80) RX+(135,95)
200 Meter Med Ball Run (20,14) RX+(25,20)
20 Toes To Ring
20 Front Squat (115,80) RX+(135,95)
100 Meter Med Ball Run (20,14) RX+(25,20)
10 Toes To Ring
10 Front Squat (115,80) RX+(135,95)

WEDNESDAY 3.8.17

Strength
12 Min AMRAP (For Quality):
12 Barbell Bent Over Rows (Supinated)
12 Ring Dips
24 Weighted V Ups (15,10)

15 Minute AMRAP
21 Calorie Row
21 Deadlifts (205,145) RX+(225,160)
18 Lateral Bar Burpees
18 Pull Ups RX+(Chest To Bar)
15 Hand Stand Push Ups (Abmat+15's)
15 Box Jumps (24,20)
*Reset Monitor Each Round. 

TUESDAY 3.7.17

Strength
Double KB Front Rack Step Up
4x16 (8 Each Leg)
*Set up the box at a height where the thigh is parallel to the ground at the start of each rep. Alternate legs. 
RX: 53,35
RX+: 70,53

For Time:
100 Double Unders
50 Wall Balls (20,14) 
80 Double Unders
40 Wall Balls (20,14)
60 Double Unders
30 Wall Balls (20,14)
40 Double Unders
20 Wall Balls (20,14)
20 Double Unders
10 Wall Balls (20,14)

MONDAY 3.6.17

Strength
Tempo Overhead Squat
*4 Second Eccentric + 4 Second Pause
5x3 Increasing Weight

For Time
4 Rounds (20 Minute Cap):
300 Meter Run
15/12 Calorie Assault Bike
15 Power Snatch (75,55)
*Reset Monitor Each Round.

SATURDAY 3.4.17

Teams Of Two- Partition Reps Any Way. Monitor Must Be Reset For Each Round. 

30 Minute AMRAP
30 Wall Balls (20,14) RX+(25,20)
40 Calorie Assault Bike
30 Hang Power Cleans (135,95) RX+(155,105)
40 Calorie Assault Row
30 Burpees To Plate (45)
40 Box Jump Overs (24,20) 

FRIDAY 3.3.17

OPEN WOD 17.2


AMRAP in 12 Minutes
2 Rounds Of:
50 Ft Weighted Walking Lunge
16 Toes To Bar
8 Power Cleans
Then, 2 Rounds Of:
50 Ft Weighted Walking Lunge
16 Bar Muscle Ups
8 Power Cleans
etc... alternating between toes to bars and bar muscle ups every two rounds
RX’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

THURSDAY 3.2.17

Skill
Rope Climb Technique & Efficiency 

AMRAP In 8 Minutes
2 Rope Climb
7 Box Jump (30,24)
14 Russian KB Swing (70,53)
-Rest 2 Minutes-
AMRAP In 8 Minutes
2 Rope Climbs
7 Strict Ring Dips
14 Alternating Pistols 

WEDNESDAY 3.1.17

•Minute 0-10:
For Time:
9-15-21
Power Clean (115,80) RX+(135,95)
Front Squat
Shoulder To Overhead
•Minute 10-15:
Rest
•Minute 15-30:
AMRAP In 15 Minutes
10/8 Calorie Assault Bike
10 Burpees
10 Toes To Bar
10 Wall Balls (20,14) RX+(25,20)
*Score Each Workout Individually. 

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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