Pricing

The “WOD” is the “workout of the day.” Each day a new WOD is posted to CrossFit.com, and it’s part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

The WOD is always posted to the landing page on www.crossfit.com.

Use a weight that’s manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. For recommended scaling, follow @CrossFit Training on Instagram. The CrossFit Journal also contains resources to help you scale the workout to your level.

The WOD is a starting point, and each athlete will need to experiment to determine what “enough” means. Top athletes training for the CrossFit Games might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of an expert coach at a CrossFit affiliate, or it can be determined by carefully logging your workouts and evaluating the results.
Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as “active rest” done at a lower intensity.

In general, if you work the WODs hard, you will find yourself at an improved level of fitness.

If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol.
The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is.

Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

The “official” CrossFit warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of:
Samson stretches (do the Samson stretch once each round for 15-30 seconds)
Overhead squats with broomstick or PVC
Sit-ups
Back extensions
Pull-ups
Dips

This warm-up is only a general idea, and coaches and athletes can easily adjust it or create their own versions in order to prepare them for a specific workout.

The Burgener Warm-Up is an Olympic-lifting warm-up sequence designed by Mike Burgener, head coach of the CrossFit Weightlifting Trainer Course. The Burgener Warm-Up is detailed in the CrossFit Journal.

A pood is a Russian unit of measurement used for kettlebells. Common conversions: 1 pood = 36 lb.; 1.5 pood = 54 lb.; 2 pood = 72 lb. Approximate dumbbell equivalents are 35, 55 and 70.

AMRAP: as many reps (sometimes rounds) as possible.
ATG: ass to grass.
BP: bench press.
BS: back squat.
BW (or BWT): bodyweight.
CFT: CrossFit Total, consisting of max squat, press and deadlift.
CLN: clean.
C&J: clean and jerk.
C2: Concept II rowing machine.
DL: deadlift.
FS: front squat.
GHD: the device that allows for the proper performance of a glute-ham raise, or a GHD sit-up.
GHR: glute-ham raise.
GHR or GHD sit-up: A sit-up done on the GHR or GHD machine.
GPP: general physical preparedness, aka “fitness.”
GTG: grease the groove, a protocol of doing many submaximal sets of an exercise throughout the day.
H2H: hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
HSPU: handstand push-up.
HSQ: hang squat (clean or snatch).
IF: intermittent fasting.
KB: kettlebell.
KTE: knees-to-elbows.
Met-con: metabolic-conditioning workout.
MP: military press.
MU: muscle-up.
OHS: overhead squat.
Pd: pood.
PR: personal record.
PP: push press.
PSN: power snatch.
PU: pull-ups, possibly push-ups depending on the context.
Rep: repetition.
Rx’d, as Rx’d: as prescribed or as written. A WOD done without any adjustments.
RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.
SDHP: sumo deadlift high pull.
Set: a number of repetitions.
SPP: specific physical preparednesss, aka “skill training.”
SN: snatch.
SQ: squat.
TGU: Turkish get-up.
TTB: toes-to-bar.
WO, sometimes W/O: workout.
WOD: workout of the day.
YBF: you’ll be fine.

Abs (“the core”) work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the Olympic lifts, burpees, push-ups, pull-ups, etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches.

Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.

The bar is included. The prescribed weight always means total weight lifted.