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 11.24.18

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


For Time: 

100 Toes To Bar

100 Hand Release Push Ups

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

100 Pull Ups

100 Box Jump Overs (24,20)

100 Deadlifts (205,145) RX+(225,160)

100/90/80 Calorie Row

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

100/90/80 Calorie Assault Bike

100 Lateral Bar Hop Burpees


THURSDAY 11.22.18

Happy Thanksgiving!

For Time:

Buy In: 800 Meter Run

10/8 Calorie Assault Bike

50 Thruster (45,35)

15/12 Calorie Assault Bike

40 Thruster (65,45) RX+(75,55)

20/16 Calorie Assault Bike

30 Thruster (85,60) RX+(95,65)

25/20 Calorie Assault Bike

20 Thruster (95,65) RX+(115,80)

30/24 Calorie Assault Bike

10 Thruster (115,80) RX+(135,95)

Buy Out: 800 Meter Run

*Reset Monitor For Each Round. 

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

WEDNESDAY 11.21.18

Strength

5 Sets (Increasing Weight)

3 Hang Power Snatch + 3 Squat Snatch (Touch & Go) + 3 Overhead Squats


For Time:

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

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

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

15 Power Snatch (115,80) RX+(135,95) 

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

9 Power Snatch (135,95) RX+(155,105)


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

TUESDAY 11.20.18

Strength

5 Sets:

10 Push Press (Increasing Weight)

12 Strict Chin Up (Add Weight If Possible)

*Aim For 1-2 Breaks Per Set Of Chin Ups. Scale Down Reps If Needed. 


4 Rounds For Time:

50 Double Unders

15 Toes To Bar

15/12 Calorie Row *Reset Monitor

10 Burpee Box Jump (24,20) *Full Extension

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)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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