CrossFit Asheville

Strength/Skill Work  Weighted ring dips, Bodyweight ring dips, Band-assisted ring dips or Ring supports:  5×5 WOD AMRAP in 20 minutes of: 400 or 200m run Max rep pull-ups Post total rounds and total pull-ups to comments.  Note:  Once you come off the pull-up bar you immediately head back out for another run!  If using bands once [...]

 CrossFit Strength/Skill Work Practice Dive Rolls WOD “Tabata What?” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front [...]