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 8.2.19


Back Squat 

3x20 Increasing Weight

*First Set @ 50% Of 1RM & Increase From There

AMRAP In 12 Minutes:

16/13 Calorie Row *Reset

8 Box Jump Over (24,20)

16 Front Rack Reverse Lunges (95,65) RX+(115,80)

8 Box Jump Over (24,20)



Not For Time, For QUALITY:


Handstand Push Up (Abmat+15’s) RX+(Abmat+45’s)

Strict Chin Up

5 Rounds For Time:

3 Rope Climb 

12 Hang Power Snatch (85,60) RX+(105,75)

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



Hang Power Clean + Low Hang Power Clean + Power Clean (Touch & Go)

5 Sets Increasing Weight

AMRAP In 10 Minutes (Ladder Style):

(Perform 3 Reps Of Each, Then 6 Reps, Then 9 Reps...Etc.)

Deadlift (245,170) RX+(275,195)

Toes To Bar 

*After Each Round, Perform 30 Double Unders. 

*Score Is Total Reps Combined. 


For Time:

60 Plank Hip Dips Each Side

50 Abmat Sit Ups

40 Hollow Rocks

30 Tuck Ups

TUESDAY 7.30.19


Not For Time, For QUALITY:


Ring Push Up (Feet Elevated) 

DB Bent Over Row (45,30) RX+(50,35) (Each Arm)


For Time:

1600 Meter Run (2x800m)

2000 Meter Row

1600 Meter Run (2x800m)

*Be Sure To Run Into The Alley & Pass The Light Post In Between 800’s.

RX+: Weighted Vest (20,14)

MONDAY 7.29.19


Front Squat

5x3 Increasing Weight 

*Begin At 80% Of 1RM & Increase From There. 

3 Rounds For Time:

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

20/16 Calorie Assault Bike *Reset

16 Thrusters (95,65) RX+(115,80)

12 Lateral Bar Hop Burpees *Two Foot Takeoff

FRIDAY 7.26.19


Back Squat

5x3 Increasing Weight

*Begin At 80% Of 1RM & Increase From There. 

5 Rounds For Time:

10 Power Cleans *Increasing Weight

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

*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar. 

First Round: (95,65) RX+(125,85)

Second Round: (115,80) RX+(145,100)

Third Round: (135,95) RX+(165,115)

Fourth Round: (155,105) RX+(185,130)

Fifth Round: (165,115) RX+(205,145)

THURSDAY 7.25.19


4 Sets:

15 Tricep Barbell Skull Crushers *Increasing 

15 Ring Rows 

15 Bodyweight Skull Crushers 

For Time:

100 Abmat Sit Up

800 Meter Run

60 Russian KB Swings (70,53)

40 Hang Power Snatch (75,55)

20 DB Devil Press (35,25) RX+(45,30)



5 Sets:

10 Romanian Deadlift *Increasing Weight

10 Partner Glute Ham Raises 

*Add Deficit To RDL If Needed. Emphasize A Deep Stretch In The Hamstrings. 

AMRAP In 17 Minutes:

75 Double Unders

15 Burpee Box Jump (24,20) *Full Extension 

25/20 Calorie Assault Bike *Reset

TUESDAY 7.23.19


For Time:

100 Shoulder To Overhead (95,65) RX+(115,80)

*No Rack. From The Ground. 

For Time:

40 Pull Ups

40 Hand Release Push Ups

40/32 Calorie Row *Reset

30 Pull Ups

30 Hand Release Push Ups

30/24 Calorie Row *Reset

20 Pull Ups

20 Hand Release Push Ups

20/16 Calorie Row *Reset

10 Pull Ups

10 Hand Release Push Ups

10/8 Calorie Row *Reset

MONDAY 7.22.19


“Death By” Squat Cleans



*Goal Is To Complete At LEAST 8 Rounds. Score Is Last Round Completed + Extra Reps. 

5 Rounds For Time:

200 Meter Run

16 DB Front Rack Walking Lunges (45,30) RX+(50,35)

12 Toes To Bar 

*DB’s Must Be Held By The Handle. 

3183 SW 38th Court, Miami, FL 33146