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
Deficit Front Rack Reverse Lunges
*Begin Standing On 45lb Plate.
4x10 Each Leg, Increasing Weight
For Time:
500 Meter Row
50 Thrusters (45,35)
400 Meter Row
40 Thrusters (65,45) RX+(75,55)
300 Meter Row
30 Thrusters (85,60) RX+(95,65)
200 Meter Row
20 Thrusters (115,80) RX+(135,95)
100 Meter Row
10 Thrusters (135,95) RX+(155,105)
*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar. Reset Monitor For Each New Round.
Teams Of Two. One Athlete Works At A Time.
4 Rounds For Time (45 Minute Cap):
40/36/32 Calorie Row *Reset
40 DB Alternating Step Ups (24”,20”) (45,30) RX+(50,35)
300 Meter Run Together
40 Power Clean (115,80) RX+(135,95)
40 Lateral Bar Hop Burpee
Strength
Hang Squat Clean
5x5 Increasing Weight
4 Rounds
AMRAP In 4 Minutes:
15 American KB Swing (53,35) RX+(70,53)
12 Pull Ups
9 Front Squat (135,95) RX+(165,115)
*Rest 90 Seconds After Each Round. Pick Up Where Left Off On Previous Round. Score Is Total Rounds Plus Extra Reps Completed.
Strength
Every Minute On The Minute For 10 Minutes:
5 Push Press (From The Ground)
*As Heavy As Possible For All Ten Minutes.
AMRAP In 14 Minutes:
20 DB Goblet Reverse Lunges (45,30) RX+(50,35)
30 Double Unders
20 DB Single Arm Hang Power Clean & Jerk (45,30) RX+(50,35) (10 Each Arm)
30 Double Unders
20 Toes To Bar
Strength
Deadlift (Dead Stop)
5x3 Increasing Weight
For Time:
21-18-15-12-9-6-3
Power Snatch (75,55) RX+(95,65)
Wall Balls (20,14) RX+(25,20)
Box Jump Over (24,20)
Strength
4 Sets:
10 Strict Chin Up (Weighted If Possible)
12 Strict Ring Dip
12 V Up + Tuck Up Combo
For Time:
200 Meter Run
15/12 Calorie Assault Bike
400 Meter Run
25/20 Calorie Assault Bike
800 Meter Run
35/28 Calorie Assault Bike
400 Meter Run
25/20 Calorie Assault Bike
200 Meter Run
15/12 Calorie Assault Bike
*Reset Bike Monitor For Each Round
RX+: Weighted Vest (20,14)
Monday
Strength
Back Squat
3x8@75% Of 1RM
“Wodapalooza Workout 5 & 6”
With 15 Minutes On The Clock:
For Time:
21-15-9
Thrusters (95,65)
Calorie Row *Reset
Burpees Over Rower *Two Foot Takeoff
With Time Remaining, Max Clean & Jerk
*Score Each Workout Individually.
Teams Of Two. One Athlete Works While The Other Athlete Rests.
For Time:
3 Rounds:
400 Meter Run Together
40 Shoulder To Overhead (115,80) RX+(135,95)
3 Rounds:
40/36/32 Calorie Assault Bike *Reset
40 Hang Power Clean (115,80) RX+(135,95)
3 Rounds:
50 DB Reverse Lunges (45’s,30’s) RX+(50’s,35’s)
40 Lateral Bar Hop Burpees
Strength
Every Minute On The Minute For 10 Minutes:
3 Squat Snatch
*As Heavy As Possible For All Ten Minutes, Focusing On Technique.
3 Rounds For Time:
60 Double Unders
20 Toes To Bar
15 Power Snatch (95,65) RX+(115,80)
20 DB Alternating Step Up (24”,20”) (45,30) RX+(50,35)
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)