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.
Core
4 Rounds (12 Minutes):
:45 On/:15 Off For Each Movement:
Weighted Hollow Hold (15,10)
Weighted Single Leg V Ups (15,10)
Hollow Body Plank Hip Dips
Strength
AMRAP In 12 Minutes (For Quality):
20 Barbell Bent Over Rows (Supinated Grip)
20 Push Ups
15 Ring Rows (Feet Elevated)
10 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
Time Trial:
1 Mile Run
*RX+: 1 Mile Sandbag Run (50lbs)
“Karen”
For Time (10 Minute Time Cap):
150 Wall Balls (20,14)
-Rest 10 Minutes From Time Cap-
AMRAP In 10 Minutes:
20 Hang Power Snatch (75,55) RX+(95,65)
20 Toes To Bar
20/14 Calorie Row *Reset Monitor
Strength
Deadlift (Touch & Go)
5x10@50% Of 1RM
*5 TALL Box Jumps After Each Set. Increase Height Of The Box For Each Set.
For Time:
100 Double Unders
25 Burpee To Target
25 Calorie Assault Bike
80 Double Unders
20 Burpee To Target
20 Calorie Assault Bike
60 Double Unders
15 Burpee To Target
15 Calorie Assault Bike
40 Double Unders
10 Burpee To Target
10 Calorie Assault Bike
20 Double Unders
5 Burpee To Target
5 Calorie Assault Bike
*Burpee Target Must Be 6” Above Reach Or Higher. Reset Monitor For Each New Round.
Strength
Every Minute On The Minute For 10 Minutes:
3 Thrusters (155,105) RX+(175,125)
*Thrusters Are From The Ground.
-Rest 10 Minutes-
For Time:
30 Back Squats
400 Meter Run
30 Hang Power Cleans
400 Meter Run
30 Front Squats
400 Meter Run
30 Shoulder To Overhead
400 Meter Run
*Barbell: RX(125,90) RX+(145,100)
Teams Of Two. One Athlete Works At A Time, Unless Noted Otherwise.
3 Rounds For Time:
750/675/600 Meter Row *Reset Monitor
60 Russian KB Swings (70,53)
45 Wall Balls (20,14) RX+(25,20)
30/24 Calorie Assault Bike *Reset Monitor
15 Synchronized Burpees
For Time (8 Minute Time Cap):
“Diane”
21-15-9
Deadlift (225,155)
Handstand Push Up (Abmat+15’s)
-Rest EXACTLY 10 Minutes-
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95,65)
Core
For Time:
50-40-30-20-10 Abmat Sit Ups
30-25-20-15-10 Toes To Bar
(Perform 50 Sit Ups, Then 30 Toes To Bar, Then 40 Sit Ups, Then 25 Toes To Bar...Etc.)
AMRAP In 13 Minutes:
16 Alternating DB Power Snatch (45,30) RX+(50,35)
16 Alternating Front Rack Reverse Lunges (95,65) RX+(115,80)
16 Pull Ups
Skill
For Time (4 Minute Cap):
10 Rope Climbs
For Time:
84 Double Unders
42/34 Calorie Row
21 Clean & Jerk (115,80) RX+(135,95)
60 Double Unders
30/24 Calorie Row
15 Clean & Jerk (115,80) RX+(135,95)
36 Double Unders
18/15 Calorie Row
9 Clean & Jerk (115,80) RX+(135,95)
*Reset Monitors.
Strength
Back Squat
5x3@85% Of 1RM
For Time:
25/20 Calorie Assault Bike
30 Burpees
25/20 Calorie Assault Bike
100 Back Squats (45,35)
25/20 Calorie Assault Bike
30 Burpees
*Reset Monitors.
Strength
Push Press (From Rack)
10 Minutes To Establish 1RM
Then,
:20 On/:10 Off For 5 Minutes:
Max Rep Push Ups
5 Rounds:
With 3:30 On The Clock, Perform:
400 Meter Run
20 Box Jump Overs (24,20)
MAX Power Snatches (115,80) RX+(135,95)
*Rest 90 Seconds After Each Round.
*Score Is Total Power Snatches Completed Between All 5 Rounds.