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.
Strength
DB/KB Bulgarian Split Squat
4x10 Each Leg (50’s,35’s) RX+(70’s,53’s)
*All Sets At Same Weight.
*Must Go RX or RX+ In Order To Compete For The Score To Beat On The WOD.
4 Rounds For Time:
18/15 Calorie Assault Bike *Reset Monitor
4 Barbell Complex (115,80) RX+(135,95)
*ONE Barbell Complex Equals 3 Hang Power Cleans + 3 Front Squats + 3 Shoulder To Overhead (All Without Dropping The Bar). Bar May Be Dropped After Each Complex Is Completed.
Teams Of Two. One Athlete Works While The Other Rests.
AMRAP In 35 Minutes:
40 Alternating DB Power Snatch (45,30) RX+(50,35)
40/36/32 Calorie Row *Reset Monitor
40 Alternating Front Rack Reverse Lunges (95,65) RX+(115,80)
40 Pull Ups
40 Wall Balls (20,14) RX+(25,20)
Open Wod 16.5
For Time:
21-18-15-12-9-6-3
Thruster (95,65)
Bar Facing Burpee
*Two Foot Takeoff Required & Must Perform Burpee While Perpendicular To The Bar.
Strength
4 Sets (Increasing Weight):
15 Barbell Skull Crusher
15 Barbell Curl
3 Rounds For Time:
40 Abmat Sit Up
20 Hang Power Clean (135,95) RX+(155,105)
20/16 Calorie Assault Bike *Reset Monitor
Core
3 Rounds (9 Minutes)
:45 On/:15 Off For Each
DB Russian Twists
Bicycle Crunches
Hollow Hold
Strength
50 Ring Rows For Quality
Open Wod 17.4
AMRAP In 13 Minutes:
55 Deadlifts (225,155)
55 Wall Balls (20,14)
55 Calorie Row
55 Hand Stand Push Ups
Scaled:
55 Deadlifts (135,95)
55 Wall Balls (20,14) *Both to 9ft Target
55 Calorie Row
55 Hand Release Push Ups
Strength
Barbell Reverse Lunge
5x16 (8 Each Leg) Increasing Weight
Open Wod 13.4
AMRAP In 7 Minutes (Ladder Style):
*Perform 3 Reps Of Each, Then 6 Of Each, Then 9...Etc.
Clean & Jerks (135,95)
Toes To Bar
-Rest 10 Minutes-
Conditioning
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Box Jumps (30,24)
Open Wod 16.3
AMRAP In 7 Minutes:
10 Power Snatch (75,55)
3 Bar Muscle Up
*Scale Down: 6 Pull Ups
Open Wod 18.2
For Time:
1-2-3-4-5-6-7-8-9-10
DB Front Squats (2x50,35)
Bar Facing Burpees *Must Jump Back & Forward
Scaled: 35,20 & Stepping Burpees Allowed
Teams Of Two. One Athlete Works While The Other Athlete Rests.
2 Rounds:
5 Minute Clock
50/45/40 Calorie Assault Bike
MAX Burpee Box Jumps (24,20)
-Rest 1 Minute-
5 Minute Clock
600 Meter Run Together
MAX Hang Squat Cleans (115,80) RX+(135,95)
-Rest 1 Minute-
5 Minute Clock
80 KB Swings (53,35) RX+(70,53)
MAX Calorie Row
-Rest 1 Minute-
Open Wod 15.5
For Time:
27-21-15-9
Calorie Row *Reset Monitor
Thrusters (95,65)
*For Scaled, Weight Is 65/45.
Strength
Deadlift
3x5@65% Of 1RM
2x5@70% Of 1RM
1x5@75% Of 1RM
Open Wod 13.1
AMRAP In 17 Minutes:
40 Burpees To Target
30 Snatches (75/45 lb)
30 Burpees To Target
30 Snatches (135/75 lb)
20 Burpees To Target
30 Snatches (165/100 lb)
10 Burpees To Target
Max Snatches (210/120 lb)
*Target Must Be Set At Least 6” Or Higher Above Arms Reach.
Core
4 Rounds (12 Minutes):
:45 On /:15 Off For Each Movement:
Plank Rocks
V Up + Tuck Up
Hollow Hold