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 6.2.18

Teams Of Two. One Athlete Works While The Other Athlete Rests. 

 

For Time:

3000 Meter Relay Run (5x300m Each)

200/180/160 Calorie Assault Bike

150 Russian KB Swings (70,53)

100/90/80 Calorie Row

 

FRIDAY 6.1.18

Strength

Back Squat

4x6@75%

 

3 Rounds For Time:

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

15 Box Jump Over (24,20)

15 Front Squats (135,95) RX+(155,105)

15 Lateral Bar Hop Burpees

THURSDAY 5.31.18

Strength

Super Set Both Movements

1.) Barbell Bent Over Row (Supinated Grip)

5x15 Increasing Weight

2.) Barbell Skull Crusher

5x20 As Heavy As Possible

 

4 Rounds For Time:

40 Abmat Sit Ups

200 Meter Run

15 Toes To Bar

200 Meter Run

4 Rope Climb

 

*Shoulder Must Pass The Hips On Each Sit Up.

WEDNESDAY 5.30.18

Gymnastics 

Deficit Hand Stand Push Up

5x5 Increasing Deficit 

Then,

AMRAP In 1 Minute:

Hand Stand Push Ups (Abmat+15’s)

 

For Time:

800/640 Meter Row

40 Wall Balls 

20 Hang Power Snatch

600/480 Meter Row

30 Wall Balls

15 Hang Power Snatch

400/320 Meter Row

20 Wall Balls

10 Hang Power Snatch

200/160 Meter Row

10 Wall Balls

5 Hang Power Snatch

 

Wall Ball: (20,14) RX+(25,20)

Hang Power Snatch: (95,65) RX+(115,80)

 

*Reset Monitor For Each New Round.

TUESDAY 5.29.18

Strength

Power Clean

5x3 Increasing Weight

*Reset After Each Rep. 

 

AMRAP In 10 Minutes (Ladder Style):

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

Deadlift (205,145) RX+(225,160)

Calorie Assault Bike *Reset Monitor

*40 Double Unders After Each Round.

MONDAY 5.28.18

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

SATURDAY 5.26.18

Teams Of Two. Relay Style. One Athlete Completes An Entire Round, Then The Other Athlete Completes An Entire Round. Score Is Total Rounds + Extra Reps Completed. Each Round Is A Sprint! 

 

AMRAP In 30 Minutes:

10/8 Calorie Assault Bike *Reset Monitor

16 DB Hang Power Snatch (45,30) RX+(50,35) *8 Each Arm

10 DB Facing Burpees *Two Foot Take Off & Must Remain Perpendicular To The DB

FRIDAY 5.25.18

Strength

Front Squat

6x2@85% Of 1RM

 

3 Rounds For Time:

20 Toes To Bar

20 Plate Overhead Reverse Lunges (45,35) RX+(65,45)

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

20/16 Calorie Row *Reset Monitor

WEDNESDAY 5.23.18

Strength 

Overhead Squat

6x1 Increasing Weight 

Then,

2x10 @ 50% Of Last Weight Used. 

 

3 Rounds For Time:

400 Meter Run

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

20 Power Snatches (95,65) RX+(115,80)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

SITE DESIGN by MERGE STUDIOS