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.
Strength
Back Squat
4x10@60% Of 1RM
For Time:
50 Plate Overhead Reverse Lunges
25 KB Swings
25 Burpees To Plate
40 Plate Overhead Reverse Lunges
20 KB Swings
20 Burpees To Plate
30 Plate Overhead Reverse Lunges
15 KB Swings
15 Burpees To Plate
20 Plate Overhead Reverse Lunges
10 KB Swings
10 Burpees To Plate
10 Plate Overhead Reverse Lunges
5 KB Swings
5 Burpees To Plate
Plate: RX(45,35) RX+(65,45)
KB: (53,35) RX+(70,53)
Gymnastics
For Time (15 Minute Time Cap):
50 Toes To Bar
40 Step Down Box Jumps (24,20)
30 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
25 Toes To Bar
20 Step Down Box Jumps (24,20)
15 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
3 Rounds For Time:
80 Double Unders
400 Meter Run
20/16 Calorie Assault Bike *Reset Monitor
Strength
Romanian Deadlift
5x8@50-60% Of 1RM
AMRAP In 13 Minutes:
5 Power Clean (135,95) RX+(155,105)
5 Thruster (135,95) RX+(155,105)
10/8 Calorie Row *Reset Monitor
10 Wall Balls (20,14) RX+(25,20)
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
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
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.
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.
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.
"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.
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