CrossFit 101



WOD, AMRAP, tabata, double unders!!! Are you among the many that find these acronyms and terms foreign?  The CrossFit lingo might be daunting or intimidatingng to those unfamiliar with this popular program of intense exercise.  Here is a basic introduction to CrossFit to help you better understand what goes on in the “boxes”…aka CrossFit gym!

 WOD: Workout of the Day – The set of exercises used in the daily CrossFit workout

AMRAP: As Many Rounds as Possible – Complete a circuit as many times as you can in a designated amount of time

(example: 8 minute AMRAP: 5 dead lifts, 10 pull-ups, 20 double unders)

 EMOM: Every Minute on the Minute

(example:  odd minute 200 M run, even minute 15 push-ups) 

Tabata: 20 seconds of exercise followed by 10 seconds of rest

ATG: Ass to Grass – term to denote a full depth squat…get low!

Burpees: Full body exercise – Begin in a squat position with hands on the floor in front of you, kick your feet back to a pushup position, immediately return your feet to the squat position, leap up as high as possible from the squat position, clap optional!

 Double Unders: Two turns of the jump rope per jump.

Bodyweight/Air Squat: From a standing position, athlete squats down until hips are below their knees (ATG!), then stands back up until the hips are once again fully extended.

 Kipping Pull-Up: Slightly different than a regular pull-up, this version requires a certain rhythm…allows for more (and quicker) pull-ups.

Murph: One of CrossFit’s toughest WODs, consists of a 1 mile run followed by 100 pull-ups, 200 push-ups, and 300 bodyweight squats. Finish up with another 1 mile run!

By Rebecca Scott