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.

WEDNESDAY 1.30.19

Strength

Deficit Front Rack Reverse Lunges

4x12 Each Leg, Increasing Weight

*Begin Standing On Top Of 45lb Plate. Touch Back Knee To The Ground. 


AMRAP In 18 Minutes:

50 Russian KB Swings (70,53)

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

30/24 Calorie Assault Bike *Reset Monitor 

TUESDAY 1.29.19

Strength

Snatch Grip Romanian Deadlift

5x8 Increasing Weight


For Time:

2 Rounds:

14 Power Snatch (75,55) RX+(95,65)

24 Toes To Bar

2 Rounds:

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

75 Double Unders

2 Rounds:

10 Power Snatch (115,80) RX+(135,95)

25/20 Calorie Row *Reset Monitor

MONDAY 1.28.19

Strength 

4 Sets:

12 Floor Press (Increasing Weight)

12 Ring Dips


5 Rounds:

With 3:30 On The Clock, Perform:

300 Meter Run

15 Lateral Bar Hop Burpees *TWO FOOT TAKEOFF

Max Thrusters (115,80) RX+(135,95)

*Rest 1:30 After Each Round. 

*Score It Total Thrusters Between All Five Rounds. 

SATURDAY 1.26.19

Teams Of Two


For Time (NO CAP):

3200 Meter Relay Run

120 DB Hang Power Clean & Jerks (45,35) RX+(50,35)

4000 Meter Relay Row


*Run Is 1600 Meters Each Athlete. Run Must Broken Up Into 400 Meter Intervals. 

*DB Hang Power Clean & Jerks Can Be Partitioned In Any Way. 

*Row Is 2000 Meters Each Athlete. Row Must Broken Up Into 500 Meter Intervals. Monitor Must Be Reset For Each Interval. 

FRIDAY 1.25.19

Strength 

Thruster 

4x10 Increasing Weight


AMRAP In 15 Minutes: 

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

20 Unbroken American KB Swings (53,35) RX+(70,53)

15 Burpees

15 Box Jump Overs (24,20)

*In Order For Reps To Be Unbroken, The Ball And Kettlebell Must Be Kept In Continuous Motion. Pausing Or Stopping At Any Point Is Not Allowed. If Set Is Broken, That Set Does Not Count And Must Be Restarted. 

WEDNESDAY 1.23.19

Strength

Good Morning

5x8 Increasing Weight


For Time:

30/24 Calorie Assault Bike *Reset Monitor

30 Hang Squat Clean (135,95) RX+(155,105)

25/20 Calorie Assault Bike *Reset Monitor

25 Hang Squat Clean (135,95) RX+(155,105)

20/16 Calorie Assault Bike *Reset Monitor

20 Hang Squat Clean (135,95) RX+(155,105)

15/12 Calorie Assault Bike *Reset Monitor

15 Hang Squat Clean (135,95) RX+(155,105)

10/8 Calorie Assault Bike *Reset Monitor

10 Hang Squat Clean (135,95) RX+(155,105)

TUESDAY 1.22.19

Strength 

For Time:

21-15-9

Hand Release Push Up

Push Press (115,80) RX+(135,95)

Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)


AMRAP In 12 Minutes:

20/16 Calorie Row *Reset Monitor 

20 Alternating DB Power Snatch (45,35) RX+(50,35)

20 Toes To Bar

MONDAY 1.21.19

Strength 

Front Squat

5x3@80% Of 1RM


For Time:

100 Double Unders

75 Back Squats (45,35) *Empty Barbell

50 Russian KB Swings (70,53)

25 Burpee Box Jumps (30,24)

50 Russian KB Swings (70,53)

75 Back Squats (45,35) *Empty Barbell

100 Double Unders

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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