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 11.26.18

Strength 

Front Squat

1x5@55%,60%,65%,70%,75%


5 Rounds

With 3:30 On The Clock, Perform:

400 Meter Run

With Remaining Time, AMRAP Of:

8 Hang Power Clean (135,95) RX+(165,115)

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


*Rest 1:30 After Each Round. 

*Score Is Total HPC + WB Completed Between All Five Rounds. 

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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