Workout Of the Day

A timed workout that usually ends each class.


As Many Reps As Possible

This is a WOD that has a time priority, meaning you are given a task and told to do as many rounds or reps in a fixed period of time.


Rounds For Time

This is a task priority WOD. Meaning you are given a series of tasks to do as quickly as possible. Though the time is not fixed.


Every Minute On The Minute

In this type of workout the athlete has a short task to complete at the top of each minute for a set number of minutes. Once the task is completed for that minute they can rest the remainder of the minute.


CrossFit is all about measurable improvement. If you can’t measure it, then it isn’t worth doing. The “girls” are a series of benchmark WODs that were created by CrossFit to test fitness. These workouts are always the same. So if I were to walk into a gym in Singapore and say my “Helen time” is 9:15, the coach there would have a pretty good idea of how fit I was. Some of the more famous Girls are Fran, Elizabeth, Helen, Nicole, Annie … they were named after some of the original female CrossFitters that Greg Glassman worked with a decade ago.


Hero WOD

CrossFit also has a class of standard WODs called Hero WODs that are named after soldiers and first responders who have lost their lives in the line of duty. These WODs tend to long and very grueling and are meant as a tribute to the sacrifice that the individual made.

Denotes a task that needs to be completed before the athlete can start the WOD proper.

Buy In

Denotes a task that must be completed right after the athlete has finished the WOD proper.

Cash Out

Hand Stand Push Ups


Hand Release Push Up


Muscle Up

Either on rings or the bar


Shoulder To Overhead


Sumo Deadlift High Pull




Toes To Bar


Overhead Squat


Double Under

A jump skill where the athlete revolves the rope twice for each jump.


Personal Record


An interval training technique that has the athlete do 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds.  Any low skill exercise can be used in a tabata. Tabata’s can also be scored by the athletes lowest round completed.


Metabolic Conditioning

Most WODs are MetCons, meaning they train the aerobic system. CrossFit’s way of saying cardio.


Glute / Ham Developer

A machine used for situps and extentions.


A short barbell warm up created by Olympic weightlifting coach Mike Burgener.

Warm Up

1 Repetition Max

This is the maximum weight an athlete can lift for a particular barbell lift. It is very useful to know your approximate 1RM for the major lifts.