CrossFit is a unique niche workout program. As any crossfitter will tell you, to excel with this exercise protocol you have to truly dedicate yourself to the discipline, abstaining from any other external fitness regimes. With that strict and rigid training program in mind, it should come as no surprise that crossfitters have slowly developed a bit of their own lingo. One visit to a crossfit gym and you’ll immediately notice acronyms, slang terms, and other crossfit specific jargon getting tossed around.
Workout of The Day (WOD)
Don’t feel bad or embarrassed if someone at a local crossfit gym asks you what the WOD is, and you just stare blankly back at them. WOD means “workout of the day” and it is an extremely common term that gets tossed around by crossfitters. A WOD is usually predetermined or determined by your specific crossfit coach and consists of a group of modalities that are certain to put you through a hellish workout routine on any given day.
Standard vs Custom WODs
Within the crossfit world, there are essentially two different primary categories of WODs. There are crossfit standard WODs, which are specific workout routines used and accepted throughout the crossfit world, with little to no deviation in the workout. There are also custom WODs that are non-standardized exercise routines, something that you, for example, might have put together yourself, or something that your crossfit instructor has created just for you. Standard WODs are easier to get ahold of and follow, as they’re prebuilt for everyone. Custom WODs are a little harder to come by, as you’ll need adequate crossfit experience to build one yourself, or you’ll need to hire a crossfit instructor to put together a custom WOD for you.
The Top 6 Most Popular CrossFit WODs
1. Fran – This is by far the most popular crossfit WOD, used regularly by both training experts and novices alike. Fran consists of thrusters and pull-ups split up by 21, 15, 9 reps. As for the thrusters, men generally use 95 pounds and women tend to use 65 pounds.
2. Cindy – This is arguably the second most common WOD used throughout the crossfit world. The daily workout routine consists of 5 pull-ups, 15 squats, and 10 push-ups. The goal is to do as many of each as you can over the course of 20 minutes. This is a particular favorite of crossfit beginners.
3. Murph – This WOD was named after Lieutenant Michael Murphy, a renowned soldier killed while serving in Afghanistan. The workout consists of a one-mile run, followed by 100 pull-ups, 200 push-ups, and 300 squats. The workout is then finished with another one-mile run. This workout can be undertaken by anyone, even crossfit beginners.
4. Grace – This extremely popular workout routine starts you out with 30 reps of clean and jerks. The goal is to beat your previous time and performance record. Men undertaking this routine will typically lift 135 pounds, while women will lift 95 pounds. This routine is typically followed by individuals at the moderate to expert fitness level.
5. Helen – This WOD is as popular as it is brutal. It involves doing three separate 400-meter sprints. Once the running is finished, crossfitters then do 21 kettlebell swings and 12 pull-ups, all timed. This is another crossfit WOD typically undertaken by individuals with a moderate to expert level of fitness.
6. Annie – This extremely popular WOD is one that can be followed by any crossfitter, especially beginners. It consists of doing a long series of double-unders, also referred to as jump rope passes. The double-unders are followed up with sit-ups. The entire workout is timed. The reps go from 50, 40, 30, 20, to finish at 10.