CrossFit Glossary: 71 Terms
You Should Know

CrossFit lingo can be hard to grasp at first.

If it’s your first time in a CrossFit gym, you can be scared away by the strange terminology.

But fair no more.

This comprehensive CrossFit glossary will help you become an expert from day one and avoid confusion in the box.

General CrossFit Questions

This section aims to answer some of the most press questions an amateur CrossFit athlethe might have. Some of these questions are repeated in other sections, but we decided to include them for your ease of use.

What is the definition of CrossFit?

The textbook definition is "CrossFit is constantly varied functional movements performed at high intensity."

In layman terms, CrossFit is a workout methodology that incorporates functional movements from different disciplines like strength training, gymnastics and sports, performed at different intensities and for varied time domains.

Source

What is a WOD?

WOD, or Workout Of the Day, is the main body of work to be completed at the box during a CrossFit class.

When you arrive at your box, the Workout of the day is usually written down in a whiteboard for everyone to see, along with any warm up, mobility, core or skill work.

What is RX?

RX means as prescribed. Doing a workout "RX" means the athlete did the prescribed number of reps at the prescribed weight, inside the time cap (if any).

Unless you are an experienced athlete, doing a workout RX is extremely challenging.

What does Scaled mean?

Scaling a workout means the athlete adjusted the movements, weights or repetitions to accommodate his skills, abilities and strength.

The magic of CrossFit is that it is challenging, but infinitely scalable. Most new athletes can't RX most of the workouts, but "scaling" is not only acceptable, but preferred.

Let's look at the following workout.

AMRAP 20'
  • 10 T2B
  • 10 Push Press (115lbs/85lbs)
  • 10 calories in ErgRow

If you can't do a T2B yet, and 115 lbs is too heavy, an athlete could lower the weights and replace the T2B with knees-to-elbows, to perform the following.

AMRAP 20'
  • 10 knees-to-elbows
  • 10 Push Press (85lbs/55lbs)
  • 10 calories in ErgRow

Scaling gives athletes the opportunity to build the required strength or skills in a safe environment.

No one is expected to do a workout RX. Almost everyone scales workouts and nobody in the box will think less of you if you scale a workout. Safety first.

What is AMRAP?

AMRAP, or As Many Repetitions as Possible, is a workout structure where you have a set amount of time to do as many repetitions of the prescribed exercises as you can.

A good example of an AMRAP is Cindy, a benchmark workout. Cindy is As Many Repetitions as Possible in 20" of 5 pull ups, 10 push ups and 15 air squats, performed at high intensity.

Most AMRAP routines are around twenty minutes long, but you will come across some set at 10, 15, 30 minutes or other variations of length for the workout.

What is EMOM?

EMOM, or Every Minute on Minute, is a workout structure where you have to perform a set of prescribed exercises every minute, while the clock is running.

In other words, you have to perform a specific task every time the clock hits :00. A good example can be:

10' EMOM
  • 1 Hang Power Clean + 1 Push Jerk

An EMOM can also be programmed with more than one movement, like below.

10' EMOM
  • Evens: 7 chest-to-bar pull ups
  • Odds: 10 unbroken wall balls(20lbs/14lbs)

This means that when the clock starts at 00:00 (evens), you perform 7 chest-to-bar pull ups. When the clock hits 01:00, you perform 10 unbroken wall balls (odds). When the clock hits 02:00 (even again) you perform 7 chest-to-bar pull ups and so on so forth.

An EMOM is rarely programmed as the single, standalone piece of a training session but rather as part of a class. It's commonly used for strength and skills training.

What is Rounds for Time?

Rounds for Time, or RFT, is a workout structure where you have to complete X rounds of a prescribed set of exercises as fast as you can.

In this case, the athlete does the prescribed reps/rounds/movements until they have finished or the cap time runs out and the workout stops.

5 RFT
  • 20 calories in Row
  • 10 T2B
  • 5 C&J (95lbs/55lbs)

What are the CrossFit Games?

The CrossFit games is an athletic competition in which the top 40 men and women from around the world compete across three days to become The Fittest Man and Fittest Woman on Earth.

The first CrossFit Games were performed in Aromas, California on a small ranch owned by the family of Games director Dave Castro and it was open to anyone who assisted. When it started gaining traction, they introduced a qualifier and moved the Home Depot Center (later called the StubHub Center) in Carson, California. After seven years in California, the CrossFit games moved to the Alliant Energy Center in Madison, Wisconsin.

To compete in the Games, you first need to qualify in the Open, which takes you to Regionals. Then, the top athletes from each regional event advance to the CrossFit Games, which are held over three days in July or August.

Source

What's a box?

A CrossFit box is simply, a CrossFit gym. It's a dedicated, affiliated box that has all the appropriate equipment necessary to perform WODs.

As an outsider, it might look like an "empty" gym because it doesn't have all the bells, whistles and bicep curls machine you'd expect from a gym.

What is a 21 15 9 workout?

21 15 9 is a popular repetition scheme in CrossFit. The athlete needs to perform 21 reps of the prescribed workout, then 15 reps and finally, 9 reps, for a total of 45 reps of each exercise. The score is the time it took you to complete the workout.

"Diane" - 21 15 9
  • Deadlift (225lbs/155lbs)
  • Handstand Push-Ups

The structure is based on the "decay rate" – as you get tired, you can do less work as the load remains the same.

What is Fran?

Fran is a short, intense couplet of Thrusters and Pull ups in a 21-15-9 format. For men, the weight is 95 lbs, while for women is 65 lbs.

"Fran" - 21 15 9
  • Thrusters (95lbs/65lbs)
  • Pull ups

To break it down:

  • 21 thrusters with 95 lbs for men and 65 lbs for women.
  • 21 pull ups.
  • 15 thrusters with 95 lbs for men and 65 lbs for women.
  • 15 pull ups.
  • 9 thrusters with 95 lbs for men and 65 lbs for women.
  • 9 pull ups.

It's one of CrossFit most famous benchmark workouts, and part of The Girls. Professional athletes can do Fran as prescribed in around 2 minutes, while an everyday athlete should be able to perform Fran in around 5 or 6 minutes.

  • 10:00+ Beginner
  • 10:00-4:30 Intermediate
  • 4:30 – 3:00 Advanced
  • 3:00 or less Elite

Fran was one of the first workouts created by Greg Glassman. You can learn about the story in the video below.

CrossFit Movements

Barbell Movements

Clean

The clean starts with the barbell on the ground, just like a deadlift, and ends when the barbell is resting in the front rack position, and the athlete is standing up.

Power Clean or PC

The power clean, or PC, is like a regular clean but requires the athlete to receive the bar in the power position – a slight dip that doesn't break the legs parallel.

Push Jerk or PJ

The push jerk, or PJ, is an overhead movement that requires the athlete to start with the barbell in the front rack, and finish the movement receiving overhead with straight arms.

Push Press or PP

The push press is another overhead movement that requires you to start with the bear in the front rack, slightly flex the hips and knees, keeping torso erect, to reach a dip position and immediately drive the bar directly above your head until your arms are straight.

SDHP

SDHP, or Sumo Deadlift High Pull requires a narrow grip on the bar and your feet more than shoulder width apart. Then, lift the bar to the middle of your chest.

STOH

In a workout, STOH or Shoulder to Overhead calls for any movement that start with the back in the front rack position, and ends with a full extension overhead. The strict press, the push press and the push jerk are the more common options.

Thruster

Starting with your barbell in the front rack position, you will do a full front squat and then come to full extension while pushing the bar overhead.

Front Squat or FS

The FS, or Front Squat requires completing a full squat with the barbell in the front rack position.

Snatch

The snatch is an olympic lifting movement that requires to lift the barbell from the ground to overhead in one continuous motion.

Gymnastics Movements

Muscle-up or MU

MU, or muscle-up is an upper-body exercise performed in the rings that requires you to combine a pull and a dip.

Bar Muscle Up, or BMU

The BMU, or bar muscle-up is like the aforementioned muscle up, but instead of performing it in a set of gymnastic rings, you do it in the regular pull-up bar.

The movement beings from the floor, hanging from the pull-up bar, and ends with the athlete over the bar, and the arms fully locked.

HSPU

A handstand push up, or more properly, a kipping handstand push up is a dynamic movement that requires you to explode your hips up while pushing upside down, into a handstand.

A kipping handstand push-ups will allow you to get in way more volume than the strict version does.

T2B or Toes-To-Bar

This movement requires the athlete to start with hang from the bar and lift their toes to touch the bar using your core muscles. You may also kip this movement as shown below.

Pistols

Pistols, or single-leg squats, requires the athlete to perform a squat with a single, alternating leg. alternating them.

Kipping pullups

C2B or Chest-to-bar

C2B, or chest-to-bar pullup is just like a regular pullup, but your chest much touch the bar for the rep to count.

Ring dips

A ring dip is performed by holding yourself up on gymnastic rings and then dipping, or bringing your shoulders to your hands.

Other CrossFit Skills

WB or Wall Balls

WB or Wall Balls are a common CrossFit movement that seem friendly but will tax your legs and lungs. The exercise requires the athlete to hold a med ball with their hands, squat down and go back up while throwing the ball at a target.

Rope climb

As the name describes it, the rope climb requires climbing a rope, like you did in high school. The length of the rope varies from gym to gym.

BJ or Box Jumps

Box jumps are a common CrossFit movement that requires to jump onto a box with both feet, fully extend your hips and come down.

BJOs or Box Jump Overs

The box jump over requires the athlete to jump on top of the box, and come down on the other side. Full extension at the top is not required.

BBJs or Burpee Box Jumps

Start with a burpee, then jump onto the box and down for a full rep.

DUs or Double Unders

DUs, also known as Double unders are like a regulr jump rope, but swinging the ropes two times for every jump.

Workout Methodologies

21 15 9

21 15 9 is a popular repetition scheme in CrossFit. The athlete needs to perform 21 reps of the prescribed workout, then 15 reps and finally, 9 reps, for a total of 45 reps of each exercise. The score is the time it took you to complete the workout.

"Diane" - 21 15 9
  • Deadlift (225lbs/155lbs)
  • Handstand Push-Ups

The structure is based on the "decay rate" – as you get tired, you can do less work as the load remains the same.

AMRAP or As Many Repetitions as Possible

AMRAP, or As Many Repetitions as Possible, is a workout structure where you have a set amount of time to do as many repetitions of the prescribed exercises as you can.

A good example of an AMRAP is Cindy, a benchmark workout. Cindy is As Many Repetitions as Possible in 20" of 5 pull ups, 10 push ups and 15 air squats, performed at high intensity.

Most AMRAP routines are around twenty minutes long, but you will come across some set at 10, 15, 30 minutes or other variations of length for the workout.

EMOM, or Every Minute on Minute

EMOM, or Every Minute on Minute, is a workout structure where you have to perform a set of prescribed exercises every minute, while the clock is running.

In other words, you have to perform a specific task every time the clock hits :00. A good example can be:

10' EMOM
  • 1 Hang Power Clean + 1 Push Jerk

An EMOM can also be programmed with more than one movement, like below.

10' EMOM
  • Evens: 7 chest-to-bar pull ups
  • Odds: 10 unbroken wall balls(20lbs/14lbs)

This means that when the clock starts at 00:00 (evens), you perform 7 chest-to-bar pull ups. When the clock hits 01:00, you perform 10 unbroken wall balls (odds). When the clock hits 02:00 (even again) you perform 7 chest-to-bar pull ups and so on so forth.

An EMOM is rarely programmed as the single, standalone piece of a training session but rather as part of a class. It's commonly used for strength and skills training.

RFT or Rounds for Time

Rounds for Time, or RFT, is a workout structure where you have to complete X rounds of a prescribed set of exercises as fast as you can.

In this case, the athlete does the prescribed reps/rounds/movements until they have finished or the cap time runs out and the workout stops.

5 RFT
  • 20 calories in Row
  • 10 T2B
  • 5 C&J (95lbs/55lbs)

Reps or Repetitions

The number times a movement is to be performed/repeated at a time.

Sets

The number of times you will perform the indicated number of reps.

Tabata

Tabata is a High Intensity Interval Training methodology that consists in working out at maximum intensity for twenty seconds, resting for ten and repeating that for a total of eight rounds.

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

Tabata was was discovered by a team of Japanese researchers from the National Institute of Fitness and Sports in Tokyo, who demonstrated that this style of training has a fantastic impact in aerobic and anaerobic capacity.

In CrossFIt, Tabata is often used as a warmup, but it can also be programmed as the main WOD.

Cap time or CT

Cap time is the maximum time you have to perform a prescribed set of exercises. It's usually related to a Rounds for Time workout.

5 RFT, 16' Cap
  • 10 sit-ups
  • 15 power snatches
  • 20 wall ball shots

In this case, the workout finishes when you complete five rounds, or the clock hits 16 minutes.

Chipper

A workout format that must be completed in linear fashion from start to finish. Chippers are usually for time, but there are no "rounds". Simply start at the top, and stop once everything is completed.

"Fat Amy" - For time
  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 10 meter Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

Bear Complex

According to Muscle and Strength, the Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next.

  • 1 Power clean
  • 1 Front squat
  • 1 Push press
  • 1 Back squat
  • 1 Push press

Perform that seven times, and that's one round. The Bear Complex workout consists of five rounds. This workout can be used in off-days, as a warm up or to build strength.

DT

DT, originally a Hero Wod, is barbell complex that consists of the following.

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

This Hero WOD was first posted on the main site as the workout of the day for Tuesday, April 14, 2009, and now it's a popular workout structure.

"DT" - 5 RFT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

Below you can see Annie Thorisdottir completing DT like a beast.

Couplet

A couplet is a workout structure that pairs two functional movements—in most cases, belonging to different modalities like weightlifting, gymnastics or cardio, and training different muscle groups.

By targeting different modalities and muscle groups, a couplet allows one area to "rest" for the while the other movement is performed.

3 RFT
  • Run 800m
  • 9 muscle ups

Triplet

A triplet is a workout structure that pairs three functional movements. As in a couplet, these exercises should be complementary.

A common triplet might consist of one weightlifting exercise, one gymnastics movement and one cardio movement.

21-15-9
  • Front squats
  • C2B
  • Run 200m

Famous CrossFit Workouts

The Girls

The Girls are a special group of CrossFit benchmark workouts. When asked why name workouts after girls, CrossFit founder Greg Glassman responded:

"I thought that anything left you flat on your back looking up to the sky asking, 'what just happened,' deserved a female name."

The original girls are:

  • Angie
  • Barbara
  • Chelsea
  • Diane
  • Elizabeth
  • Fran
  • Grace
  • Helen

The Heroes

The Heroes are a special group of CrossFit benchmark workouts. They were created in honor of a fallen soldier, normally Americans. As a result, they are intended to be performed with intense effort, in honor of our fallen Heroes.

Don't think of yourself. Instead think about the Hero.

The most well-known hero workout is Murph, In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.

"Murph" - For time
  • 1 mile Run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Fran

Fran is a short, intense couplet of Thrusters and Pull ups in a 21-15-9 format. For men, the weight is 95 lbs, while for women is 65 lbs.

"Fran" - 21-15-9
  • Thrusters (95/65 lbs)
  • Pull ups

To break it down:

  • 21 thrusters with 95 lbs for men and 65 lbs for women.
  • 21 pull ups.
  • 15 thrusters with 95 lbs for men and 65 lbs for women.
  • 15 pull ups.
  • 9 thrusters with 95 lbs for men and 65 lbs for women.
  • 9 pull ups.

It's one of CrossFit most famous benchmark workouts, and part of The Girls. Professional athletes can do Fran as prescribed in around 2 minutes, while an everyday athlete should be able to perform Fran in around 5 or 6 minutes.

  • 10:00+ Beginner
  • 10:00-4:30 Intermediate
  • 4:30 – 3:00 Advanced
  • 3:00 or less Elite

Fran was one of the first workout created by Greg Glassman.

Murph

"Murph" is, probably, the most well-known Hero WOD in CrossFit. It was originally posted on the main site as the workout of the day for Thursday August 18, 2005 and it has become a staple to perform it on Memorial Day in the US.

"Murph - For Time
  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Fight Gone Bad

Fight Gone Bad is a benchmark WOD that tries to simulate the time structure of an MMA fight – 5 minutes on, 1 minute rest.

"Fight Gone Bad" - 5 Rounds
  • Wallball Shots
  • Sumo Deadlift High-Pull (75/45 lbs)
  • Box jump
  • Push Press (75/45 lbs)
  • Calories in row

Move from each station after a minute. Rest one minute after completing the rounds. Repeat five times. The clock does not reset or stop between exercises, and the score is the total number of reps (and calories) performed.

Fight Gone Bad was named after BF Penn, a professional fighter who, after going through the workout for the first time, said that it compared to a "fight gone bad."

Grace

Grace, or Amazing Grace, is one of the original Girls workouts. It's a short, simple but extremely intense workout consisting of 30 clean-and-jerks, for time.

"Grace" - For Time, Cap 8'
  • 30 Clean-and-Jerks (135/95 lbs)

Power cleans or full cleans are acceptable

This workout was designed to be a sprint, but considering it's only one movement, avoid going to failure. Instead, start at a slow but steady pace.

Elite level athletes perform Grace unbroken in under two minutes. For everyday athletes, a sub-five minute time is something to be proud of.

Cindy

Cindy, as Grace, is one of the original Girls workouts, posted on the main site on Saturday, May 14, 2005.

"Cindy" - AMRAP 20'
  • 5 pull ups
  • 10 push ups
  • 15 squats

Cindy is a 20 minute AMRAP of constant action. Movements are not technical or demanding, but the volume is extremely taxing on your heart rate.

Good, everyday athletes should be able to perform 20+ rounds, while elite and professional athletes tend to do between 30 and 35 rounds. In the 2009 CrossFit games, Chris Spealler destroyed Cindy with 38 rounds.

Training Equipment

KB or Kettlebell

According to Wikipedia, the kettlebell is a cast-iron or cast steel weight (resembling a cannonball with a handle) used to perform all types of exercises.

In CrossFit, kettlebells can be used in multiple ways – russian swings, american swings, goblet squats, ab twists and more.

Kettlebell
A set of kettlebells

Pood

Pood is a unit of mass equal to 16.38 kilograms, or 36.11 pounds. It was used in Russia, Belarus, and Ukraine, and it's still used when referring to kettlebell weights. For instance, a 32 kilogram kettlebell is "two pood kettlebell".

Barbell

A barbell is a long metal bar built to hold discs of varying weights attached to each end, used in olympic lifting, weightlifting, powerlifting and CrossFit.

The men's olympic barbell weights 20kg, or 43 pounds, while the women's olympic barbell weight 15kg or X pounds.

Most gyms also have lighter bars for training.

Barbell
A barbell in training

CrossFit Competitions

CrossFit Open

The CrossFit Open is a worldwide competition that takes place each year in which the entire CrossFit community competes for a spot in the Regionals.

The Open is the first step to the CrossFIt games, but not everyone who does it is an elite athlete. In 2017, more than 500,000 athletes entered to compete, most of them regular, every day gym goers who enjoy the community event.

It was introduced in 2011, and is held held over five weeks in February–March. The workout for the week is released on Thursday night, on a live event, and then athletes have until Monday afternoon to submit their scores via video or do the workout in front of a certified judge.

Open workouts are named after the year, and the sequence they were released in. For instance, the second Open workout of 2016 is called 16.2.

According to CrossFit.com, in "2011, 26,000 athletes signed up to compete in the Open. In 2012–2017, participation was 69,000, 138,000, 209,000, 273,000, 324,307, and 380,000 respectively."

Year Male Winner Female winner
2018 Mat Fraser Cassidy Lance-Mchwerter
2017 Mat Fraser Sara Sigmunsdottir
2016 Noah Olsen Jamie Green
2015 Mat Fraser Annie Thorisdotiir

CrossFit Regionals

The Crossfit Regionals is the second step on the way to the CrossFit games. Top athletes from around the world compete in their region for the opportunity to go to the Reebok CrossFit Games.

When doing the Open, competitors are categorized into 18 regions, depending on whether they train. This will decide in which regional someone will compete for a spot in the Games. After all Open workouts, performance is ranked and verified, and the top athletes advance to Regionals.

Even though regions vary every year according to performance and traction, there are usually eight Regional competitions.

The CrossFit Games

The CrossFit games is an athletic competition in which the top 40 men and women from around the world compete across three days to become The Fittest Man and Fittest Woman on Earth.

The first CrossFit Games were performed in Aromas, California on a small ranch owned by the family of Games director Dave Castro and it was open to anyone who assisted. When it started gaining traction, they introduced a qualifier and moved the Home Depot Center (later called the StubHub Center) in Carson, California. After seven years in California, the CrossFit games moved to the Alliant Energy Center in Madison, Wisconsin.

To compete in the Games, you first need to qualify in the Open, which takes you to Regionals. Then, the top athletes from each regional event advance to the CrossFit Games, which are held over three days in July or August.

Year Male Female Team
2018 TBD TBD TBD
2017 Mat Fraser Tia Clair Toomey Wasatch CrossFit
2016 Mat Fraser Katrin Davidsdottir Crossfit Mayhem Freedom
2015 Ben Smith Katrin Davidsdottir Crossfit Mayhem Freedom
2014 Rich Froning Jr. Camille Leblanc-Bazinet CrossFit Invictus
2013 Rich Froning Jr. Samantha Briggs Hack's Pack UTE
2012 Rich Froning Jr. Annie Thorisdotiir Hack's Pack UTE
2011 Rich Froning Jr. Annie Thorisdotiir CrpssFit New England
2010 Graham Holberg Kristan Clever CrossFit Fort Vancouver
2009 Mikko Salo Tanya Wagner Northwest CrossFIt
2008 Jason Khalipa Caity Matter CrossFit Oakland
2007 James Fitzgerald Jolie Gentry CrossFit Santa Cruz

CrossFit Invitational

The CrossFit Invitational Series is akin to the CrossFit World Cup, a competition where the best athletes from each country form teams and compete between each other.

Right now, the CrossFit invitational features four teams, including men and women:

  • Usa
  • Europe
  • Pacific
  • Canada

CrossFit Team Series

Teams that compete in the CrossFit games are bound by rules — they must workout at the same gym and things of that nature. The CrossFit Team Series is more of a Fantasy-type competition where athletes from all over the world pair up into teams and compete against one another.

This competition is similar to the Invitational except that anyone can sign up to compete and athletes aren't regulated by what country they live in.

CrossFit Lift Off Series

A series similar to the Open in that it can be done in home gyms and is judged via videos. Beginning in November, athletes compete in three weightlifting events to see where they stand against other CrossFitters around the world in regards to the weight they can lift.

Other questions

RM

RM, rep max, or repetition maximum refers to the maximum weight you can lift in a certain movement, for the prescribed number of repetitions.

For instance, a 1RM Snatch, or one repetition maximum of snatch is the maximum weight you can snatch one time. In CrossFit, it's common to see 3RM, or three repetition maximums as well, which means the maximum weight you could lift three times, unbroken.

PR

In Crossfit, PR stands for Personal Record. This can refer to a maximum weight you've been able to lift, a benchmark workout you've finished faster than ever before or a maximum number of unbroken repetitions of a specific movement.

DOMS

DOMS, or Delayed Onset Muscle Soreness, is a distinctive muscle pains that start around a day or two after someone performs intense or unfamiliar exercise.

Usually, there's a 24 hour delay between a workout and the start of the pain, or "muscle fever". It peaks 48 hours after said exercise, and can last for a couple more days.

It's not something strictly related to Crossfit. You can get DOMS by doing almsot anything – biking, rowing, playing soccer. But due to the intensity with which Crossfit is performed, you'll get familiar with it pretty soon.

Box

A box, also referred as an affiliate, is a CrossFit-affiliate gym that contains all the necessary material to perform a CrossFit workout.

BW

BW stands for bodyweight, and in CrossFit, it's often used to prescribe weights in a workout. For example, Otis, a hero WOD, calls for the weight to be measured in body weight.

"Otis" - AMRAP 15'
  • Back Squat (1½ bodyweight)
  • Shoulder Press (¾ bodyweight)
  • Deadlift (1½ bodyweight)

Start with 1 rep each. Increase each by 1 rep per round.

Pukie The Clown

Pukie The Clown, CrossFit's mascot, is a cartoon of a CrossFit athlete who has vomited after a workout.

The cartoon suggests that CrossFit should be performed at maximum intensity, past the point of no return, for it to be effective. This "motto" is slowly being discontinued in the CrossFit community.

Pukie The Clown
Pukie The Clown painted on a CrossFit gym's floor

Uncle Rhabdo

Uncle Rhabdo is Pukie's even more stupid cousin – a clown who has contracted rhabdomyolysis, and is hooked up to a dialysis machine.

Don't confuse rhabdomyolysis with DOMS. Rhabdomyolysis is an extremely serious condition resulting from over-exhaustion of the muscles, and should be treated in a hospital.

Uncle Rhabdo
Uncle Rhabdo

Ass to grass

Ass to grass refers to getting your butt as low as possible (to grass) when performing any kind of squat. The goal is to obtain strength through the whole range of motion.

Ass to grass squat
A properly performed squat

Wrapping Up the Crossfit Glossary

I hope this CrossFit glossary helps you understand everything you need to know about CrossFit, even if you've never done it in your life.