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
Back squat
Work up to heavy single
For time:
50 Wall ball (20,14) RX+(25,20)
30 Burpee to target (6” or higher)
40 Wall ball (20,14) RX+(25,20)
25 Burpee box jump over (24,20) RX+(30,24)
30 Wall ball (20,14) RX+(25,20)
20 Burpee pull up RX+(chest to bar)
Teams of two. One athlete works at a time.
AMRAP in 40 minutes:
30 Single arm DB devil press (50,30) RX+(55,35)
30/27/24 Calorie bike
40 Plate overhead reverse lunge (45,35) RX+(65,45)
40 Box jump (24,20)
50/45/40 Calorie row
50 Thruster (95,65) RX+(105,70)
*Reset monitor
Strength
Front squat
Work up to heavy set of 5
AMRAP in 15 minutes (ladder style):
5 Hang squat clean (115,80) RX+(135,95)
1 Rope climb
150 Meter run
10 Hang squat clean (115,80) RX+(135,95)
2 Rope climb
150 Meter run
15 Hang squat clean (115,80) RX+(135,95)
3 Rope climb
150 Meter run
20 Hang squat clean (115,80) RX+(135,95)
4 Rope climb
150 Meter run
…etc.
*150 meter run is to far sidewalk & back
Strength
3 rounds:
8-12 Bench press *increasing weight
12-15 Single arm DB/KB row *each arm
For time:
100-80-60-40-20 Double under
45-36-27-18-9 Calorie row
30-24-18-12-6 Toes to bar
15-12-9-6-3 Hand stand push up (abmat+15’s) RX+(abmat+Two 45’s each side)
*Reset monitor
Strength
Power clean (touch & go)
Work up to heavy set of 5
5 rounds for time:
15/12 Calorie bike *reset monitor
10 Deadlift (225,160) RX+(245,170)
15 Box jump over (24,20)
Strength
Push press
Work up to heavy single
For time:
21-18-15-12-9-6-3
Pull up RX+(Chest to bar)
Shoulder to overhead (135,95) RX+(155,105)
Bar facing burpee *two foot takeoff
Strength
Overhead squat
5x5 increasing weight
For time:
800 Meter run
Then,
3 rounds:
30 Wall ball (20,14) RX+(25,20)
20 Front rack reverse lunge (115,80)
RX+(135,95)
10 Power snatch (115,80) RX+(135,95)
Then,
800 Meter run
Teams of two. One athlete works at a time.
For time:
100/90/80 Calorie row
90 Toes to bar
80 Hang power snatch (75,55) RX+(95,65)
70/63/56 Calorie bike
60 Burpee over rower *two foot takeoff
50 Dual DB box step over (50,30) RX+(55,35) (24”,20”)
60 Burpee over rower *two foot takeoff
70/63/56 Calorie bike
80 Hang power snatch (75,55) RX+(95,65)
90 Toes to bar
100/90/80 Calorie row
5 rounds for time:
400 Meter run
3 rounds of “Cindy”
2 rounds of “DT”
*1 round of “Cindy”:
5 Pull ups
10 Push ups
15 Squats
*1 round of “DT”:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
(155,105)
Happy Thanksgiving!
For time:
50/40 Calorie bike
40 Front squat (115,80) RX+(135,95)
30 DB alternating power snatch (50,30) RX+(55,35)
20 Burpee double box jump over (24,20)
1000/800 Meter row
20 Burpee double box jump over (24,20)
30 DB alternating power snatch (50,30)
RX+(55,35)
40 Front squat (115,80) RX+(135,95)
50/40 Calorie bike