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Daily WOD (Workout of the Day) Explained

The workout of the day (WOD) is just a portion of a typical CrossFit class. Most classes have a warm-up, strength or skill work, WOD, and cool-down.

Each WOD has a goal in mind – lift as heavy as possible, move as fast as possible, do as many reps as possible, or just complete the work.

CrossFit Terms to Know

Acronym Term Meaning
WOD Workout of the Day The CrossFit workout planned for that session.
AMRAP As Many Reps (or Rounds) As Possible Complete as many reps or rounds of the exercises given within a set time limit.
EMOM Every Minute On the Minute A timed session where a certain number of reps must be completed within 60 seconds.
PR/PB Personal Record/Personal Best The best achievement in an exercise, whether in weight lifted or time completed.
1RM 1 Rep Max The maximum weight that can be lifted in a single repetition.
RX As prescribed/written Completing the workout exactly as it is written, without modifications.
Scaled Modifying the workout Adjusting the workout by changing the weight or number of reps.
Unbroken Completing a set number of reps without stopping.
For time Complete the workout as fast as possible. It is scored based on how long it takes to finish.
Box A CrossFit gym

Here is our example of daily WOD and videos where you can see how it is performing the exercise

Warm Up

  • 2 minutes on the rowing machine

Rowing is a total-body workout, meaning it will strengthen major muscle groups in your arms, legs, and core and increase cardiovascular endurance.

In short, if you consistently use the rowing machine, you’ll notice that you’ll become stronger and less out of breath.

You may even notice some muscle gain.

  • 10 Banded crab walk (each side)

The idea behind this exercise is to target the Glute Medius which is activated when the individual is standing on a single leg as they are performing the side step movement and when they are pushing against the resistance band that is placed around the outside of the thighs.

  • 10 glute bridges

Glute bridges work the gluteus maximus.

The hip extension aspect of this exercise involves the hamstrings, and the core aspect targets the transversus abdominis.

When you do this exercise with a resistance band above your knees, the gluteus medius portion of the glutes works extra hard.

Strength

– 20minutes

  • Work up to your 3RM back squat (the heaviest weight you can do for 3 repetitions)

A 3RM Back Squat is the three repetitions maximum, and the load you can lift for three repetitions, the fourth repetition is not possible anymore.

  • Important to use good form under heavier weights and not sacrifice technique

WOD

– 20min AMRAP (As Many Reps or Rounds As Possible):

AMRAP workouts, aka “as many rounds as possible” or “as many reps as possible,” is a structured workout methodology designed to have you complete as many rounds or repetitions of a specific set of exercises within a fixed time frame with the goal of maximizing the intensity and efficiency of a workout.

  • 15 wall balls

Wall balls are a full-body, multi-body-part exercise done with—You guessed it! —a wall and a medicine ball. That’s an almost-squishy, not-quite-a-toy piece of equipment that looks like a dark soccer ball and comes in different weights. The move combines squats and explosive movements for a full-body workout

  • 20 box jumps

A great starting point for most athletes is around 18 to 30 inches. We suggest to do 20, which is optimal. Of course, the box height will vary somewhat depending on individual jumping ability. Younger athletes might need to drop down to 12-18 inches. While someone with a 36”+ vertical might want to go a bit higher than 30″.

  • 10 toes to the bar

Toes to the bar is a gymnastics movement that relies on a person’s body weight and works muscles throughout their entire body. To do this exercise, you need to grab a pull-up bar and have space for your legs to hang.

  • 50 double unders or 100 singles

50 double unders at an easy tempo should take approximately 30 seconds or less.

Cool Down

Cooling down after your workout lets the heart rate and blood pressure slowly recover to pre-exercise levels.

It may be most important for competitive endurance athletes, such as marathoners, to cool down to help control blood flow.

  • Stretch and foam roll

Rolling is utilized to break up tightness and density within muscle tissue.

This then enables us to lengthen out the muscle with stretching exercises to really build long-term flexibility.

Summary

A typical CrossFit class includes a warm-up, strength or skill work, the workout of the day (WOD), and a cool-down. The WOD has a specific goal, such as lifting heavy weights or completing as many reps as possible.

Some common CrossFit terms include AMRAP, EMOM, PR/PB, 1RM, RX, scaled, unbroken, and for time.

An example WOD might include rowing, banded crab walks, glute bridges, back squats, wall balls, box jumps, toes to the bar, and double unders or singles.

It’s important to cool down and stretch after the workout.

After your WOD you can check our suggestions for what to eat.

Cain Black

For the past 10 years, I’ve dedicated my free time to crossfit workouts. I thrive on new challenges, planning my meals, and targeting specific muscle groups during my workouts. My commitment to fitness fuels my enthusiasm both in and out of the classroom.