#crossfitbodyandsoul

MOST RECENT

WEDNESDAY 05.23.18

STRENGTH: 
Overhead Squat
6x1 Increasing Weight 
Then,
2x10 @ 50% Of Last Weight Used.
WOD:
3 Rounds For Time:
400 Meter Run
30 Wall Balls (20,14) RX+(25,20)
20 Power Snatches (95,65) RX+(115,80)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

TUESDAY 05.22.18

STRENGTH:
1.) Floor Press (From Rack)
5x12 Increasing Weight
2.) Weighted Push Up
5x12 Increasing Weight
Only Chest/Abdomen Is Allowed To Touch The Ground.
WOD:
AMRAP In 12 Minutes (Ladder Style):
(Perform 2 Of Each, Then 4 Of Each, Then 6 Of Each...Etc.)
Chest To Bar Pull Up RX+(Bar Muscle Up)
Burpee Box Jump Over (30,24)
Hand Stand Push Up (Abmat+15’s) RX+(Abmat+45’s)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow #bodyandsoulcity

MONDAY 05.21.18

STRENGTH:
Good Morning 
5x10 Increasing Weight

WOD:
For Time (20 Minute Cap):
15/12 Calorie Assault Bike
20 Squat Cleans (135,95) RX+(165,115)
15/12 Calorie Assault Bike
15 Squat Cleans (155,105) RX+(185,130)
15/12 Calorie Assault Bike
10 Squat Cleans (165,115) RX+(205,145) 
15/12 Calorie Assault Bike
5 Squat Cleans (185,130) RX+(225,160)
15/12 Calorie Assault Bike

Reset Monitor Each Round. 
Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

FRIDAY 05.18.18

STRENGTH:
Front Squat 
4x5@80% Of 1RM

WOD:
For Time:
9 Power Cleans (115,80) RX+(145,100)
18 Wall Balls (20,14) RX+(25,20)
15 Power Cleans (115,80) RX+(145,100)
30 Wall Balls (20,14) RX+(25,20)
21 Power Clean (115,80) RX+(145,100)
42 Wall Balls (20,14) RX+(25,20)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

THURSDAY 05.17.18

SKILL:
“Flight Simulator”
For Time (13 Minute Cap):
UNBROKEN Sets Of Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rest 4 Minutes

WOD:
3 Rounds For Time:
50 Abmat Sit Ups
400 Meter Run
30 Hand Release Push Ups
20/16 Calorie Assault Bike (Reset Monitor)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

WEDNESDAY 05.16.18

STRENGTH:
Push Press
5x5 Increasing Weight

WOD:
RX
AMRAP In 15 Minutes:
6 Chest To Bar Pull Ups
12 Hand Stand Push Ups (Abmat+15’s)
18 KB Swings (53,35)
24 Back Squats (65,45)

RX+
AMRAP In 15 Minutes:
6 Ring Muscle Ups
12 Hand Stand Push Ups (Abmat+15’s)
18 KB Swings (70,53)
24 Back Squats (75,55)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

TUESDAY 05.15.18

STRENGTH:
1.) Muscle Snatch 
4x4 Increasing Weight 
2.) Power Snatch 
4x3 Increasing Weight (Not Touch & Go)

WOD:
5 Rounds For Time (22 Minute Time Cap):
15/12 Calorie Row (Reset Monitor)
15 Toes To Bar
15 Power Snatch (75,55) RX+(95,65)
15 Box Jump Over (24,20)
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

MONDAY 05.14.18

STRENGTH:
KB/DB Bulgarian Split Squat 
4x8 Each Leg, Using 1/3 Of Bodyweight In Each Hand. 
1x16 Each Leg, Using 50% Of Weight Used For First Four Sets.
WOD:
AMRAP In 20 Minutes:
Max Hang Squat Clean Thrusters (95,65) RX+(115,80)

Perform A 400 Meter Run At Minute 0:00 & Minute 10:00. 
Perform 25/20 Calorie Assault Bike At Minute 5:00 & Minute 15:00. Reset Monitor.
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

FRIDAY 05.11.18

STRENGTH:
Every Minute On The Minute For 10 Minutes:
Power Snatch + Hang Squat Snatch + Squat Snatch (Touch & Go)
Same Weight Across All Ten Minutes.
WOD:
AMRAP In 15 Minutes:
15 KB Swings (53,35) RX+(70,53)
15 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
15 Pull Ups RX+(Chest To Bar)
15 Overhead Squats (95,65) RX+(115,80)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

THURSDAY 05.10.18

Hero WOD Jerry
For Time:
1 Mile Run
2000 Meter Row
1 Mile Run

CORE:
AMRAP In 12 Minutes:
50 Plank Hip Dips Each Side
40 Med Ball Russian Twists (20,14)
30 Hollow Rocks
20 V Ups
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

WEDNESDAY 05.09.18

STRENGTH:
4 Sets:
10 Strict Chin Up (Add Weight If Possible)
15 Ring Dip
20 Barbell Bent Over Row (Supinated Grip)
25 Push Up

Scale Down 10 Strict Chin Ups With 6 Negative Chin Ups If Needed. Scale Down Push Ups To Incline Barbell Push Ups If Needed.
WOD:
AMRAP In 13 Minutes:
80 Double Unders
40 Wall Balls (20,14) RX+(25,20)
20 Toes To Bar

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

TUESDAY 05.08.18

STRENGTH:
Clean Pull + Power Clean + Push Jerk + Split Jerk
6 Sets, Increasing Weight

WOD:
For Time:
64 Abmat Sit Ups
42 Calorie Assault Bike 
21 Clean & Jerk (115,80) RX+(135,95)
45 Abmat Sit Ups
30 Calorie Assault Bike
15 Clean & Jerk (115,80) RX+(135,95)
27 Abmat Sit Ups
18 Calorie Assault Bike
9 Clean & Jerk (115,80) RX+(135,95)

During Sit Ups, Shoulders Must Pass In Front Of The Hips. 
Reset Monitor Each Round.
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

MONDAY 05.07.18

STRENGTH:
Tempo Back Squat
5x5 Increasing Weight (Begin First Set At 50% Of 1RM And Increase From There)
3 Second Negative, 3 Second Pause, As Fast As Possible Up.
WOD:
5 Rounds For Time (22 Minute Time Cap):
200 Meter Run
15 Front Squats (115,80) RX+(135,95)
10 Burpee Box Jumps (24,20)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

FRIDAY 05.04.18

STRENGTH: 
Every Minute On The Minute For 10 Minutes:
5 Thrusters (135,95) RX+(155,105)
From The Ground.
Rest 10 Minutes

WOD:
For Time:
42-30-18
Calorie Row (Reset Monitor) 
Wall Balls (20,14) RX+(25,20)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

THURSDAY 05.03.18

CORE:
DB/KB Suitcase Carry
4x50 Meters Each Side

STRENGTH:
Good Morning (Toes Elevated On Plates)
4x15 Increasing Weight

WOD:
5 Rounds For Time:
20 Push Ups
16 DB Alternating Power Snatch (45,30) RX+(50,45)
12 Toes To Bar

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

All the lifting tonight!😅
Today was rough,form not the best(patience😌),everything felt heavy and getting used to that hook grip again sucked but oh well at least I’m snatching at a light weight! And we ended training with a wod titled “my lungs are burning”👍🏼
#crossfit#goals#train#crossfitgirls#girlswholift#weightlifting#hungry#gymlife#miami#coralgables#crossfitbodyandsoul#thestruggleisreal#happyplace#trusttheprocess#learning#stayingpositive#stayhungry

WEDNESDAY 05.02.18

STRENGTH:
Hang Squat Clean
6x4 Increasing Weight

WOD:
RX+
AMRAP In 15 Minutes:
20 Handstand Push Up (Abmat+45’s)
5 Ring Muscle Ups
20 KB Swings (70,53)
5 Ring Muscle Ups
20 Front Squats (145,100)
5 Ring Muscle Ups
RX
AMRAP In 15 Minutes:
20 Handstand Push Up (Abmat+15’s)
8 Chest To Bar Pull Ups
20 KB Swings (53,35)
8 Chest To Bar Pull Ups
20 Front Squats (115,80)
8 Chest To Bar Pull Ups

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

TUESDAY 05.01.18

STRENGTH:
Split Jerk (From The Rack)
5x3 Increasing Weight

WOD:
AMRAP In 7 Minutes (Ladder Style):
(Perform 2 Snatches, Then 4, Then 6...Etc.)
Power Snatch (135,95) RX+(155,105)
35 Double Unders After Each Round.
Rest 2 Minutes

AMRAP In 7 Minutes (Ladder Style):
(Perform 2 Snatches, Then 4, Then 6...Etc.)
Power Snatch (115,80) RX+(135,95)
5 Box Jump After Each Round (24,20) RX+(30,24). Rest 2 Minutes

AMRAP In 7 Minutes (Ladder Style):
(Perform 2 Snatches, Then 4, Then 6...Etc.)
Power Snatch (95,65) RX+(115,80)
5 Lateral Bar Hop Burpees After Each Round.
Score Is Total Reps Combined Between All Three AMRAPs.
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

MONDAY 04.30.18

STRENGTH:
Front Squat
5x4@80% Of 1RM
Then,
1x12@50% Of 1RM

WOD:
3 Rounds For Time:
400 Meter Run
30 Plate Overhead Walking Lunges (45,35) RX+(65,45)
20/16 Calorie Assault Bike (Reset Monitor)
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

FRIDAY 04.27.18

STRENGTH: 
Squat Clean 
5x3@75% Of 1RM
These Are Not Touch & Go Reps.
WOD:
“Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95,65)

#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

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