One Rep Max (heaviest attempt you’ve completed)
Mens/Womens RX standards for workout.
Tempo Style Training in seconds. *First number will always be the Concentric Motion (start of the movement). Second Number will be the end of the movement (typically a hold). Third number is the Eccentric Motion (finishing motion of the movement). Fourth number is once the entire movement is completed. **In this case we will look at a Squat. You would perform this as 2 seconds down, hold the bottom of the squat for 2 seconds, explode up (X=explode), and pause at the top for 1 second.
Three Sets of Five Reps

“As Man Rounds As Possible” OR ”As Many Reps As Possible” OR “As Many Rounds and Reps Possible”

Double Unders (Jump rope passes TWICE under your feet for each jump)

Every Minute On The Minute

Complete the movements and reps given as fast as you can. EX: 3 Rounds For Time: Complete 3 rounds of the movements given as fast as you can.

“Metabolic Conditioning” or WOD


Overhead Squat


Personal Record


Performing a movement or exercise

As Rx’d: As Prescribed – the suggested parameters for a given exercise (weight for example)


Shoulder to Overhead (any style of press from shoulders to overhead)

Completing the workout using movements that mimic the “Prescribed” Version. This is done when an athlete is unable to complete the movement at hand.
EX: Strict Pullups. If an athlete is unable to complete a strict pullup, we can SCALE by using a band, or perform “Ring Rows” to mimic the pulling movement.

Everything in CrossFit is measured and recorded to show progress and growth over time! Whether it be a time, weight, reps, we log it all to track improvement over time!

A Group of movements for repetitions to be completed

Toes To Bar

Workout lasting only four minutes. The structure of the program is as follows:

– Workout hard for 20 seconds
– Rest for 10 seconds
– Complete eight rounds

An allotted amount of time given to complete the WOD.

Unbroken (Complete the reps without stopping

WOD means Work Out of the Day. It is our programming schedule and outlines the task for that working.


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