#crossfitbodyandsoul

MOST RECENT

WEDNESDAY 09.19.18

STRENGTH:
Thruster (From The Rack)
5x4 Increasing Weight
WOD:
“Fran”
For Time:
21-15-9
Thruster (95,65) 
Pull Up

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

TUESDAY 09.18.18

STRENGTH: 
4 Rounds:
8 Good Morning (Increasing Weight)
12 Ring Dip (Weighted, If Possible)

WOD:
With 10 Minutes On The Clock, Perform:
21-15-9
Power Snatch (95,65) RX+(115,80)
Lateral Bar Hop Burpee 
Then With Remaining Time,
MAX Calorie Assault Bike

Score Is Total Calorie Count On The Assault Bike.
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

MONDAY 09.17.18

STRENGTH: 
DB/KB Step Ups
4x10 Each Leg (Non-Alternating)
Increasing Weight
Set Up Box Height So That The Thigh Starts Off Parallel To The Ground.
WOD:
For Time:
400 Meter Run
30 Hang Squat Cleans (115,80) RX+(145,100)
400 Meter Run
20 Hang Squat Cleans (135,95) RX+(165,115)
400 Meter Run
10 Hang Squat Cleans (155,105) RX+(185,130)

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

Flash back Friday to last weekend @boxlifegames where me and @miraclesespi got 2nd place as team @bodyandsoulmiami !! We had such a blast and I can’t wait to do it again ASAP!! #bodyandsoul #crossfitbodyandsoul #crossfit #boxlifegames #2ndplace

FRIDAY 09.14.18

STRENGTH:
Back Squat
4x10@60% Of 1RM

WOD:
4 Rounds For Time:
12 Toes To Bar
24 DB Hang Power Clean & Jerk (45,30) RX+(50,35) (12/12)
12 Front Squat (135,95) RX+(155,105)
24 Alternating Plate Overhead Reverse Lunges (45,35) RX+(65,45) (12/12)
12 Lateral Bar Hop Burpees
#CrossfitBodyAndSoul #BodyAndSoulMiami #Crossfit #CrossfitGames #WOD #train #squat #strength #oly #weightlifting #gymnastics #cardio #instafit #health #motivation #fitness #strong #fitspo #paincave #upshow

THURSDAY 09.13.18

STRENGTH:
4 Sets: 
12 Floor Press (Increasing Weight)
15 Barbell Bent Over Rows (Supinated Grip)
12 Plyo Push Ups
15 Ring Rows (Feet Elevated)

3 Rounds For Time:
25 Deadlift (145,100) RX+(165,115)
15 Hang Power Clean (145,100) RX+(165,115)
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 09.12.18

STRENGTH: “Isabel”
For Time:
30 Power Snatch (135,95)

At Minute 15, Begin:

WOD:
RX+
AMRAP In 14 Minutes:
10 Hand Stand Push Ups (Abmat+45’s)
50 Double Unders
6 Bar Muscle Up
20/16 Calorie Row (Reset Monitor )

RX
AMRAP In 14 Minutes:
10 Hand Stand Push Ups (Abmat+15’s)
50 Double Unders
12 Chest To Bar Pull Ups 
20/16 Calorie Row (Reset Monitor)

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

TUESDAY 09.11.18

STRENGTH:
DB/KB Bulgarian Split Squat 
4x12 Each Leg
Scaled: (35,25) Each Hand
RX: (53,35) Each Hand
RX+: (70,53) Each Hand
WOD:
For Time:
20 Burpee Box Jump Overs (24,20)
40 American KB Swings (53,35) RX+(70,53)
80 Wall Balls (20,14) RX+(25,20)
40 American KB Swings (53,35) RX+(70,53)
20 Burpee Box Jump Overs (24,20)

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

MONDAY 09.10.18

STRENGTH:
Split Jerk (From Rack)
5x3 Increasing Weight
WOD:
For Time:
400 Meter Run
Then,
3 Rounds:
10 Clean & Jerk (105,75) RX+(125,90)
12/10 Calorie Assault Bike *Reset Monitor 
Then,
400 Meter Run
Then,
3 Rounds:
10 Clean & Jerk (105,75) RX+(125,90)
12/10 Calorie Assault Bike *Reset Monitor 
Then,
400 Meter Run

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

FRIDAY 09.07.18

STRENGTH: 
Sumo Stance Good Morning 
5x8 Increasing Weight
15 Ring Rows (Feet Elevated) After Each Set.
WOD:
3 Rounds For Time:
50 Thruster (75,55) RX+(95,65)
25/20 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

THURSDAY 09.06.18

CORE: (15 Minute Cap)
Buy In: 75 Abmat Sit Ups
3 Rounds:
100 Plank Hip Dips
50 Plate Russian Twists (25,15) (25 Each Side)
25 Hollow Rocks
Buy Out: 40 Anchored Leg Raises
WOD:
2 Rounds For Time:
800 Meter Run
60 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
40 Burpees To Plate

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

WEDNESDAY 09.05.18

STRENGTH:
Every Minute On The Minute x 8
3 Power Snatch (Touch & Go)
Choose A Weight That Allows For Proper Technique & Cycling. Same Weight For All 10 Minutes.
Rest 8 Minutes

WOD:
AMRAP 7 Minutes:
25/20 Calorie Row (Reset Monitor)
20 Power Cleans (135,95) RX+(165,115) 
Rest 3 Minutes
AMRAP 7 Minutes:
20/16 Calorie Row (Reset Monitor)
15 Power Cleans (145,100) RX+(175,125) 
Rest 3 Minutes
AMRAP 7 Minutes:
15/12 Calorie Row (Reset Monitor)
10 Power Cleans (155,105) RX+(185,130)

Score Is Total Reps Combined Between All Three AMRAP’s. Each 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

TUESDAY 09.04.18

GYMNASTICS:
Hand Stand Push Up
5x5 Strict (Increasing Depth)
Then,
5x5 Kipping (Increasing Depth)

WOD:
For Time:
100 Double Unders
50 Wall Ball (20,14) RX+(25,20)
25 Box Jump Overs (24,20)
80 Double Unders
40 Wall Ball (20,14) RX+(25,20)
20 Box Jump Overs (24,20)
60 Double Unders
30 Wall Ball (20,14) RX+(25,20)
15 Box Jump Overs (24,20)
40 Double Unders
20 Wall Ball (20,14) RX+(25,20)
10 Box Jump Overs (24,20)
20 Double Unders
10 Wall Ball (20,14) RX+(25,20)
5 Box Jump Overs (24,20)

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

MONDAY 09.03.18

CLASS TIMES:
8:30a, 9:30a, 10:30a

WOD:
For Time:
“DT”
5 Rounds:
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Shoulder To Overhead (155,105)
Into,
“Helen”
3 Rounds:
400 Meter Run
21 KB Swings (53,35) *Fully Overhead
12 Pull-Ups
Into,
“Jackie”
1000 Meter Row
50 Thrusters (45,35)
30 Pull Ups

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

Keeping the tradition alive, for @galito11 birthday we host a birthday speedo wod. When I joined @crossfitbodyandsoul and found out Gal and I had the same birthday I had to be part of this tradition. This year theme was “Tarzan” lol. I’m grateful to spend my birthday with these amazing ppl. Now time for the night festivities 😬😬 #crossfit #crossfitbodyandsoul #bodyandsoulmiami #upshow #speedo #lepoard #tarzan #wod

FRIDAY 08.31.18

STRENGTH: “Death By Squat Cleans”
Minute 0:00-1:00: 1 Squat Clean
Minute 1:00-2:00: 2 Squat Cleans
Minute 2:00-3:00: 3 Squat Cleans
Etc... Scaled(115,80) RX(155,105) RX+(205,145)

Continue To Add 1 Rep To Each Round. The Workout Ends When The Set Amount Of Reps Are Not Completed Within The Minute. Score Is Last Round Completed + Extra Reps.
WOD:
AMRAP In 10 Minutes:
25 Air Squats
20 KB Swings (53,35) RX+(70,53)
15/12 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

THURSDAY 08.30.18

STRENGTH:
Floor Press
5x8 Increasing Weight
Then,
Ring Dip (Weighted, If Possible)
5x8 As Heavy As Possible

WOD:
For Time
10 Alternating DB Power Snatches (45,30) RX+(50,35)
20 DB Goblet Walking Lunges (45,30) RX+(50,35)
200 Meter Row (Reset Monitor) 
20 Alternating DB Power Snatches (45,30) RX+(50,35)
30 DB Goblet Walking Lunges (45,30) RX+(50,35)
300 Meter Row (Reset Monitor)
30 Alternating DB Power Snatches (45,30) RX+(50,35)
40 DB Goblet Walking Lunges (45,30) RX+(50,35)
400 Meter Row (Reset Monitor)
40 Alternating DB Power Snatches (45,30) RX+(50,35)
50 DB Goblet Walking Lunges (45,30) RX+(50,35)
500 Meter Row (Reset Monitor)

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

WEDNESDAY 08.29.18

STRENGTH:
Back Squat 
4x4@80% Of 1RM

WOD:
3 Rounds For Time:
400 Meter Run
30 Abmat Sit Ups
20 Toes To Bar 
10 Overhead Squats (115,80) RX+(155,105)

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

TUESDAY 08.28.18

STRENGTH: 
2 Push Jerk + 2 Split Jerk (From Rack)
6 Sets, Increasing Weight

WOD:
RX
AMRAP In 13 Minutes:
12 Chest To Bar Pull Ups
10 Hand Stand Push Ups (Abmat+15’s)
8 Chest To Bar Pull Ups
60 Double Unders
4 Chest To Bar Pull Ups
10 Power Snatch (115,80)

RX+
AMRAP In 13 Minutes:
4 Ring Muscle Ups 
15 Hand Stand Push Ups (Abmat+15’s)
3 Ring Muscle Ups
60 Double Unders
2 Ring Muscle Ups
10 Power Snatch (135,95)

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

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