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.

FRIDAY 5.31.19


Back Squat

5x5 Increasing Weight

*Begin First Set @75% Of 1RM & Increase From There. 

For Time:


American KB Swing (53,35) RX+(70,53)

Toes To Bar

Front Squat (115,80) RX+(135,95)

THURSDAY 5.30.19


EMOM x 10

1 Hang Power Snatch + 1 Low Hang (Below Knee) Power Snatch + 1 Power Snatch

AMRAP In 12 Minutes:

30 Double Unders

16 Alternating DB Power Snatch (45,30) RX+(50,35)

30 Double Unders

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


5 Sets:

15 Barbell Bent Over Rows (Supinated Grip)

*Increasing Weight 


5 Rounds (28 Minutes):

With 4 Minutes On The Clock:

20 Hang Power Clean 

12 Lateral Bar Hop Burpee *Two Foot Takeoff

With Remaining Time, Max Reps Of:

DB Alternating Step Ups (45,30) RX+(50,35) (24”,20”)

Round 1: (145,105) RX+(185,130)

Round 2: (135,95) RX+(175,125)

Round 3: (125,85) RX+(165,115)

Round 4: (115,75) RX+(155,105)

Round 5: (105,65) RX+(145,100)

*Rest 2 Minutes After Each Round. 

*Score Is Total Amount Of Step Ups Completed. Each Athlete Must Change Their Own Weight And Put Clips On The Bar. 


3 Rounds:

24 DB/KB Deficit Reverse Lunges 

As Heavy As Possible For All Three Sets. DB/KB Each Hand. Begin Standing On A 45lb Plate. Perform 12 Consecutive Reps On Each Leg. 

TUESDAY 5.28.19


Sumo Stance Good Morning

5x8 Increasing Weight


For Time:

10 Abmat Sit Ups

10/8 Calorie Row

10/8 Calorie Bike

20 Abmat Sit Ups

20/16 Calorie Row

20/16 Calorie Bike

30 Abmat Sit Ups

30/24 Calorie Row

30/24 Calorie Bike

40 Abmat Sit Ups

40/32 Calorie Row

40/32 Calorie Bike

50 Abmat Sit Ups

50/40 Calorie Row

50/40 Calorie Bike

*Reset Monitors For Each New Round. 

MONDAY 5.27.19


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

SATURDAY 5.25.19

Teams Of Two. One Athlete Works At A Time. 

AMRAP In 30 Minutes:

50 Goblet Squats (70,53)

40/36/32 Calorie Row *Reset

30 Hang Power Snatch (95,65) RX+(105,75)

20 Burpee Double Box Jump Over (24,20)

FRIDAY 5.24.19


4 Rounds (12 Minutes)

:45 On/:15 Off For Each Movement:

Plank Hip Dips

V Up + Tuck Up Combo

Hollow Rocks

For Time:

1000 Meter Run (800m+200m)

75 Russian KB Swings (70,53)

50/40 Calorie Assault Bike

25 Meter Plate Overhead Walking Lunge (45,35) RX+(65,45)

RX+: Wear Weighted Vest (20,14). 

THURSDAY 5.23.19


5 Sets:

3 Tempo Strict Press + 3 Push Press (Increasing Weight)

12-15 Ring Rows (Feet Elevated)

*4 Second Eccentric During Strict Press. 

AMRAP In 12 Minutes:

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

24 DB Hang Power Snatch (45,30) RX+(50,35)

50 Double Unders

*DB Hang Power Snatch Is 12 Continuous Reps Each Arm. 



EMOM x 10

3 Hang Squat Clean

*Same Weight For All 10 Minutes. As Heavy As Possible. 

-Rest Exactly 10 Minutes-

For Time:


Toes To Bar

Deadlift (205,145) RX+(225,160)

Calorie Row *Reset

TUESDAY 5.21.19


Weighted Push Up

5x8 Increasing


Strict Ring Dip

3xMax Reps

5 Rounds For Time:

300 Meter Run

15/12 Calorie Assault Bike *Reset

12 Burpees To Plate (45) 

*Two Foot Takeoff & Landing Onto Plate During Burpees. 

3183 SW 38th Court, Miami, FL 33146