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
4 sets:
12-15 Barbell bent over row
12-15 Ring dip
AMRAP in 15 minutes (ladder style):
5 DB alternating power snatch (50,30) RX+(55,35)
5 Front squat (115,80) RX+(135,95)
5/4 Calorie bike
10 DB alternating power snatch (50,30) RX+(55,35)
10 Front squat (115,80) RX+(135,95)
10/8 Calorie bike
15 DB alternating power snatch (50,30) RX+(55,35)
15 Front squat (115,80) RX+(135,95)
15/12 Calorie bike
…etc.
*Reset monitor
Strength
Power clean + split jerk
Work up to heavy single
For time:
400 Meter run
20 Toes to bar
8 Hang power clean & jerk (155,105) RX+(185,130)
400 Meter run
20 Toes to bar
12 Hang power clean & jerk (135,95) RX+(165,115)
400 Meter run
20 Toes to bar
16 Hang power clean & jerk (115,80) RX+(155,105)
400 Meter run
20 Toes to bar
20 Hang power clean & jerk (95,65) RX+(135,95)
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
Strength
Back squat
Work up to heavy single
3 rounds for time:
40 Wall ball (20,14) RX+(25,20)
30/24 Calorie row *reset
20 Burpee over rower *two foot takeoff
Teams of two. One athlete works at a time.
3 rounds for time:
20 Synchronized lateral bar hop burpees *two foot takeoff
50/45/40 Calorie bike
50 Synchronized squats
40 Toes to bar
20 Synchronized DB alternating power snatch (50,30) RX+(55,35)
40 DB alternating step up (50,30) RX+(55,35)
For time:
“Fran”
21-15-9
Thruster (95,65)
Pull up
-Rest 5:00-
“Jackie”
1000 Meter row
50 Thrusters (45,35)
30 Pull up
-Rest 3:00-
“Helen”
3 rounds:
400 Meter run
21 American KB swings (53,35)
12 Pull ups
*Score is total time including rest periods.
Strength
Hang power snatch + overhead squat
Work up to heavy single
AMRAP in 20 minutes:
30 Double under
12 Hang power snatch (95,65) RX+(115,80)
30 Double under
20 Front rack reverse lunge (95,65) RX+(115,80)
30 Double under
25 Hand release push up
30 Double under
15 Box jump (24,20) RX+(30,24)
Strength
Weighted chin up
4x3-5
Skill
For time:
10 Rope climbs
5 rounds for time:
3 Wall walks
15 Wall ball (20,14) RX+(25,20)
200 Meter run
15 Toes to bar
Strength
Bench press (1&1/4 rep)
4x6-8 increasing
*Lower bar down to chest, raise up 1/4, lower back down to chest, then raise all the way up.
For time:
5 Bar facing burpee
5 Deadlift (205,145)) RX+(225,160)
5/4 Calorie bike
10 Bar facing burpee
10 Deadlift (205,145)) RX+(225,160)
10/8 Calorie bike
15 Bar facing burpee
15 Deadlift (205,145)) RX+(225,160)
15/12 Calorie bike
20 Bar facing burpee
20 Deadlift (205,145)) RX+(225,160)
20/16 Calorie bike
25 Bar facing burpee
25 Deadlift (205,145)) RX+(225,160)
25/20 Calorie bike
*Reset monitor
*Two foot takeoff
Strength
Clean & jerk
Work up to heavy single
AMRAP in 15 minutes (ladder style):
5/4 Calorie row
3 Hang power clean
2 Front squat
1 Push press
10/8 Calorie row
6 Hang power clean
4 Front squat
2 Push press
15/12 Calorie row
9 Hang power clean
6 Front squat
3 Push press
20/16 Calorie Row
12 Hang power clean
8 Front squat
4 Push press
…etc.
RX(135,95) RX+(165,115)
*Reset monitor
Teams of two. One athlete works at a time.
3 rounds for time:
60/54/48 Calorie bike
50 Synchronized abmat sit up
60 Pull up
50 Thruster (95,65) RX+(105,70)
30 Single arm DB burpee step over (24”,20”) (50,30) RX+(55,35)