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.

SATURDAY 9.28.19

Teams Of Two. 

For Time:

300 Meter Run Together

60 Hang Power Clean & Jerk (115,80) RX+(135,95)

300 Meter Run Together

60 Front Squats (115,80) RX+(135,95)

300 Meter Run Together 

60 Box Jumps (30,24)

300 Meter Run Together 

60/54/48 Calorie Assault Bike

150 Meter Run Together 

30 Hang Power Clean & Jerk (115,80) RX+(135,95)

150 Meter Run Together 

30 Front Squats (115,80) RX+(135,95)

150 Meter Run Together 

30 Box Jumps (30,24)

150 Meter Run Together 

30/27/24 Calorie Assault Bike

Buy Out: 60 Burpees

*150 Meters Is To The Wall & Back. 

FRIDAY 9.27.19

RX+ 

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

5 Bar Muscle Up

50 Double Unders 

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

10 Chest To Bar Pull Ups

50 Double Unders 

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

15 Pull Ups

50 Double Unders

RX

AMRAP In 6 Minutes:

10 Deadlifts (245,170)

12 Pull Ups

50 Double Unders

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

12 Pull Ups

50 Double Unders

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (205,145)

12 Pull Ups

50 Double

Strength 

3-4 Sets:

20 Barbell Skull Crusher 

20 DB Bicep Hammer Curls

20 DB Lateral Shoulder Raises 

THURSDAY 9.26.19

“Loredo”

6 Rounds For Time:

24 Air Squats

24 Push Ups

24 Walking Lunges 

400 Meter Run

Core

For Time:

50-40-30-20-10

Abmat Sit Ups

Plate Russian Twists (15,10)

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

TUESDAY 9.24.19

Strength 

Romanian Deadlift 

5x8 Increasing Weight

*Begin At 50% Of 1RM Conventional. Focus On Getting A Deep Stretch In The Hamstrings. 

For Time:

40/32 Calorie Assault Bike *Reset

25 Burpee Box Jump Over (24,20)

30/24 Calorie Assault Bike *Reset

20 Burpee Box Jump Over (24,20)

20/16 Calorie Assault Bike *Reset

15 Burpee Box Jump Over (24,20)

10/8 Calorie Assault Bike *Reset

10 Burpee Box Jump Over (24,20)

MONDAY 9.23.19

Strength

Thruster (From Rack)

5x4 Increasing Weight 

*10 Strict Chin Ups (Weighted If Possible) After Each Set. Perform Eccentric Focused Pull Ups (Negatives) As A Scale Down. No Bands. 

5 Rounds For Time:

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

8 Hang Squat Clean Thruster (135,95) RX+(155,105)

SATURDAY 9.21.19

Teams Of Two. One Athlete Works At A Time. 

AMRAP In 35 Minutes (Ladder Style):

*Perform 20 Reps Of Each, Then 25 Reps, Then 30 Reps, Then 35 Reps...Etc.

*200 Meter Run Together & 30/27/24 Calorie Assault Bike BEFORE Each Round. 

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

Front Squat (135,95) RX+(155,105)

Pull Up

Burpee

*Score Is Total Rounds + Extra Reps Completed. Each Run Completed Equals 1 Rep. 

THURSDAY 9.19.19

Strength

4 Sets:

10 Good Mornings (Increasing)

10 Partner Glute Ham Raises 

15 Ring Rows (Feet Elevated)

15 DB Bent Over Reverse Fly

AMRAP In 11 Minutes:

10 Deadlifts (205,145) RX+(225,160)

40 Double Unders

10 Hand Stand Push Ups (Abmat+15’s)

3183 SW 38th Court, Miami, FL 33146

305.441.2348

 

 

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