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
5 Sets:
15 Barbell Skull Crushers
15 DB Bicep Curls (Supinated Grip)
*As Heavy As Possible For All 5 Sets.
3 Rounds For Time:
30 Russian KB Swing (70,53)
25 Wall Balls (20,14) RX+(25,20)
300 Meter Medball Run (20,14) RX+(25,20)
Gymnastics
RX+
For Time:
7-6-5-4-3-2-1 Ring Muscle Up
14-12-10-8-6-4-2 Deficit Hand Stand Push Up (Abmat+Two 45’s Stacked)
*Perform 7 RMU, Then 14 HSPU, Then 6 RMU, Then 12 HSPU...Etc.
RX
For Time:
16-14-12-10-8-6-4-2
Pull Up
Hand Stand Push Up (Abmat+15’s)
AMRAP In 10 Minutes:
18/15 Calorie Row *Reset
15 Hang Power Snatch (75,55) RX+(95,65)
12 Box Jumps (30,24)
Strength
Deadlift (Deadstop)
5x5 Increasing Weight
For Time:
21 Power Clean (135,95) RX+(165,115)
42/33 Calorie Assault Bike *Reset
15 Power Clean (155,105) RX+(185,130)
30/24 Calorie Assault Bike *Reset
9 Power Clean (165,115) RX+(205,145)
18/15 Calorie Assault Bike *Reset
*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
“Bert”
For Time:
50 Burpees
400 Meter Run
100 Push Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push Ups
400 Meter Run
50 Burpees
RX+: Weighted Vest (20,14)
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Teams Of Two. One Athlete Works At A Time.
3 Rounds For Time:
40/36/32 Calorie Assault Bike *Reset
35 DB Alternating Step Ups (24,20) (45,30) RX+(50,35)
30 Burpee Box Jump Over (24,20)
25 Toes To Bar
20 Clean & Jerk (135,95) RX+(165,115)
Strength
Back Squat
3x3@90% Of 1RM
5 Rounds For Time:
10 Chest To Bar Pull-Ups RX+(4 Bar Muscle Up)
12 Front Squat (135,95) RX+(165,115)
16 DB Alternating Power Snatch (45,30) RX+(50,35)
Buy Out: 800 Meter Run
Strength
Every Minute On The Minute For 10 Minutes:
2 Hang Power Clean + 2 Split Jerk
*As Heavy As Possible For All Ten Minutes, Focusing On Technique.
AMRAP In 12 Minutes:
8 Strict Hand Stand Push Up (Abmat+15’s)
2 Rope Climbs (RX+ 3 Rope Climbs)
20 Russian KB Swing (70,53)
60 Double Unders
Core
5 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Hold
1 Minute Rest
Strength
3 Sets:
20 Alternating Barbell Box Step Up (24”,20”) (95,65) RX+(115,80)
24 DB Walking Lunges (45’s,30’s) RX+(50’s,35’s)
30 Jump Lunges
3 Rounds For Time:
20/16 Calorie Row *Reset
15 Power Snatch (95,65) RX+(115,80)
15 Box Jumps (24,20) RX+(30,24)
Strength
3 Sets:
12 Strict Ring Dip (RX+ Weighted)
15 Barbell Bent Over Row
12 Strict Push Ups (RX+ Tempo Push Ups)
15 DB Bent Over Reverse Fly
*Tempo Push Ups: Pause For 3 Seconds Half Way Down AND At The Bottom Of Push Up. Then As Fast As Possible On The Way Up.
3 Rounds For Time:
400 Meter Run
24 DB Single Arm Hang Power Clean & Jerk (45,30) RX+(50,35) (12 Each Arm)
20 Toes To Bar
Strength
Pause Front Squat
5x5 Increasing Weight
*3 Second Pause At The Bottom Of Squat.
AMRAP In 13 Minutes:
10 Lateral Bar Hop Burpees
15 Deadlifts
15 Back Squats (135,95) RX+(155,105)*From The Ground
15/12 Calorie Assault Bike *Reset