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Box Talk


CrossFit for Dummies

I remember the first time a friend suggested I check out CrossFit online. I went to the Mainsite and was immediately confronted with language and notation that looked a tad esoteric and obscure. It can seem off-putting at first, but the truth is that CrossFit has its own terminology. You’re going to end up seeing and hearing things that don’t make immediate sense so below is a key you can refer to if you’re ever lost.

WOD: acronym for “workout of day” this is the timed workout that will usually end each class. Some gyms call this a “finisher” as well.

AMRAP: Acronym for “as many rounds/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.

RFT: Acronym for “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.

EMOTM: Acronym for “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.


Girls: 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 wod’s tend to long and very grueling and are meant as a tribute to the sacrifice that the individual made.

Buy In: denotes a task that needs to be completed before the athlete can start the WOD proper.

Cash Out: denotes a task that must be completed right after the athlete has finished the WOD proper.

HSPU: acronym for hand stand push ups

HRPU: acronym for hand release push ups

MU: acronym for muscle ups, either on the rings or a bar

STOH:  acronym for shoulder to overhead

SDLHP: acronym for sumo deadlift high pull

KB: Kettlebell

TTB: toes to bar

OHS: Overhead Squat

DU/Dunder: double under. A jump skill where the athlete revolves the rope twice for each jump.

PR: Personal Record

1537708_776895214166_882943367_oTabata: 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 exercise low skill exercise can be used in a tabata. Tabata’s can also be scored by the athletes lowest round completed.

Metcon: short for “metabolic conditioning” most WODs are metcons, meaning they train the aerobic system. CrossFit’s way of saying cardio.

GHD: Glute ham developer. Machine used for situps  and extensions.

Burgener Warm up: a short barbell warm up created by Olympic weightlifting coach Mike Burgener.

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

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