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.
Teams Of Two. Relay Style. One Athlete Performs An Entire Round, Then The Other Athlete Performs An Entire Round.
14 Rounds (7 Rounds Each):
15/12 Calorie Assault Bike *Reset Monitor
12 Unbroken Front Squats (115,80) RX+(135,95)
9 Lateral Bar Hop Burpees
Skill/Core
For Time:
100 Double Unders
50 Abmat Sit Ups
80 Double Unders
40 Abmat Sit Ups
60 Double Unders
30 Abmat Sit Ups
40 Double Unders
20 Abmat Sit Ups
20 Double Unders
10 Abmat Sit Ups
“DT”
5 Rounds For Time:
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Shoulder To Overhead (155,105)
Strength
Power Clean (Touch & Go)
5x3 Increasing Weight
For Time:
50 Toes To Bar
50 Step Down Box Jumps (24,20)
50 American KB Swings (53,35) RX+(70,53)
50 Wall Balls (20,14) RX+(25,20)
50/40 Calorie Row
Strength
Thruster (From The Rack)
5x4 Increasing Weight
“Fran”
For Time:
21-15-9
Thruster (95,65)
Pull Up
Strength
4 Rounds:
8 Good Morning (Increasing Weight)
12 Ring Dip (Weighted, If Possible)
With 10 Minutes On The Clock, Perform:
21-15-9
Power Snatch (95,65) RX+(115,80)
Lateral Bar Hop Burpee
Then With Remaining Time,
MAX Calorie Assault Bike
*Score Is Total Calorie Count On The Assault Bike.
Strength
DB/KB Step Ups
4x10 Each Leg (Non-Alternating)
*Increasing Weight
*Set Up Box Height So That The Thigh Starts Off Parallel To The Ground.
For Time:
400 Meter Run
30 Hang Squat Cleans (115,80) RX+(145,100)
400 Meter Run
20 Hang Squat Cleans (135,95) RX+(165,115)
400 Meter Run
10 Hang Squat Cleans (155,105) RX+(185,130)
Happy 34th Birthday Diana Callejas & Happy 42nd Birthday Jenny Rodriguez!
Teams Of Two. One Athlete Works While The Other Athlete Rests.
3 Rounds For Time:
42 Power Clean
34 Overhead Squat
42 Wall Balls (20,14) RX+(25,20)
34 Pull Ups RX+(Chest To Bar)
42/38/34 Calorie Assault Bike
34 Hang Power Snatch
42/38/34 Calorie Row
34 Synchronized Abmat Sit Ups
Barbell: (95,65) RX+(115,80)
Strength
Back Squat
4x10@60% Of 1RM
4 Rounds For Time (28 Minute Cap):
12 Toes To Bar
24 DB Hang Power Clean & Jerk (45,30) RX+(50,35) (12/12)
12 Front Squat (135,95) RX+(155,105)
24 Alternating Plate Overhead Reverse Lunges (45,35) RX+(65,45) (12/12)
12 Lateral Bar Hop Burpees
Strength
4 Sets:
12 Floor Press *Increasing Weight
15 Barbell Bent Over Rows (Supinated Grip)
12 Plyo Push Ups
15 Ring Rows (Feet Elevated)
3 Rounds For Time (15 Minute Cap):
25 Deadlift (145,100) RX+(165,115)
15 Hang Power Clean (145,100) RX+(165,115)
20/16 Calorie Assault Bike *Reset Monitor
Strength
“Isabel”
For Time:
30 Power Snatch (135,95)
At Minute 15, Begin:
RX+
AMRAP In 14 Minutes:
10 Hand Stand Push Ups (Abmat+45’s)
50 Double Unders
6 Bar Muscle Up
20/16 Calorie Row *Reset Monitor
RX
AMRAP In 14 Minutes:
10 Hand Stand Push Ups (Abmat+15’s)
50 Double Unders
12 Chest To Bar Pull Ups
20/16 Calorie Row *Reset Monitor
*Score Each Workout Individually.