If you’re new to CrossFit, stepping into a box (that’s what CrossFit gyms are called) for the first time can feel like you’re learning a new language. WOD, AMRAP, EMOM, RX… it’s easy to get lost in all the acronyms and shorthand that seem to be part of every CrossFit conversation. But don’t worry! Understanding the key CrossFit terminology will not only make your experience smoother, but it will also help you build confidence as you progress through your training.
In this post, we’ll break down the most common terms you’ll encounter as a CrossFit beginner, so you can feel like part of the community from day one.
1. WOD (Workout of the Day)
The WOD is the centerpiece of CrossFit. Every day, there’s a specific workout that the entire gym does (or some variation of it). The WOD is designed to challenge you and your fitness level, and it typically includes a mix of different movements, such as weightlifting, gymnastics, and cardio. You’ll often hear coaches and fellow athletes refer to it simply as “the WOD.”
Example:
“Today’s WOD is a 5-round AMRAP of 10 push-ups, 15 air squats, and 200m runs.”
2. AMRAP (As Many Rounds/Reps as Possible)
This term is used to describe a workout format where you complete as many rounds or repetitions of a given set of movements as possible within a set time period. It’s all about pushing your limits and maximizing effort during that time frame.
Example:
“Do as many rounds of 10 burpees and 15 kettlebell swings as you can in 12 minutes.”
If you complete 5 rounds, that’s your score for the workout.
3. EMOM (Every Minute on the Minute)
EMOM workouts are structured so that you perform a set of exercises at the start of each minute, then rest for the remainder of the minute. The next minute, you repeat the exercise. This format builds intensity and teaches you to pace yourself. EMOM’s can also be E1.5MOM, E2MOM, E5MOM, etc.
Example:
“5 power cleans at 70% of your 1RM, every minute on the minute for 10 minutes.”
In this case, you’d do 5 power cleans at the specified weight at the start of each minute, resting the remainder of the minute.
4. RX (Prescribed)
When you hear someone say “RX,” they’re talking about completing the WOD as written, using the prescribed weights and movements. RX is the standard level of the workout, and it’s used as a benchmark for athletes of all levels. Don’t be intimidated if you’re not yet ready to go RX; it’s completely normal to scale a workout to fit your current fitness level. At PhysWell, we offer a PWFIT track, which is a scaled version of the PWCF (RX track). This is a great option if you’re not at the RX level just yet.
Example:
“I finished today’s WOD RX in 12 minutes.”
This means they did the workout exactly as prescribed, with the designated weights and movements.
5. Scaling
Scaling refers to modifying a workout to suit your current fitness level, whether that means reducing the weight, changing a movement to an easier variation, or shortening the workout’s duration. Scaling is encouraged in CrossFit, as it allows everyone to participate and make progress at their own pace.
Example:
“I scaled the burpees to step-ups today because of my knee injury.”
6. Rep (Repetition)
A rep is a single complete cycle of a movement. For example, one push-up, one deadlift, or one pull-up counts as a rep. Workouts are often designed in terms of reps (i.e., do 10 reps of a movement before moving on to the next exercise).
Example:
“For the deadlift portion, you need to complete 5 reps at 135 pounds.”
7. Set
A set refers to a group of repetitions performed consecutively without resting. Workouts often prescribe a certain number of sets and reps for various exercises. For example, you might do 3 sets of 10 squats, meaning you’ll complete 10 squats, rest, then repeat that process two more times.
Example:
“Complete 4 sets of 8 push-ups with 90 seconds of rest between each set.”
8. MetCon (Metabolic Conditioning)
MetCon refers to workouts designed to improve your cardiovascular fitness and endurance. These workouts are typically high-intensity and may include a mix of aerobic exercises (like running or rowing) and weightlifting movements. MetCon workouts are common in CrossFit because they target both aerobic and anaerobic energy systems.
Example:
“Today’s MetCon is a 20-minute AMRAP of 10 thrusters, 15 box jumps, and a 200m run.”
9. PR (Personal Record)
A PR is the best performance you’ve achieved in a specific movement or workout. Whether it’s a heavier deadlift, faster 500m row, or more reps in a given time, PRs are a big part of the motivation in CrossFit. Tracking your PRs helps you see tangible progress over time.
Example:
“I hit a new PR on my back squat today—325 pounds!”
10. Box
The term “box” is used to refer to a CrossFit gym. It gets its name from the original design of CrossFit spaces, which were often simple and warehouse-like, hence “box.” Over time, the term stuck, and now it’s used worldwide to describe any CrossFit gym.
Example:
“I’ll meet you at the box at 5 p.m. for the evening class.”
11. Chipper
A chipper is a type of WOD where you have to complete a long list of exercises in a specific order. The idea is to “chip away” at the list of movements one by one, and it’s usually a combination of both high-rep and multi-movement tasks.
Example:
“Today’s chipper is 100 wall balls, 75 box jumps, 50 burpees, 25 deadlifts.”
Final Thoughts: Embrace the Terminology
While the terminology might seem overwhelming at first, the more you immerse yourself in CrossFit, the easier it will be to understand. The most important thing is to focus on learning and progressing at your own pace. Everyone starts somewhere, and the CrossFit community is incredibly supportive of beginners.
Keep showing up, ask questions, and don’t be afraid to scale the workouts to fit your level.
And remember, CrossFit is all about constantly improving, so even if you don’t understand every term on day one, that’s okay. The journey is just as important as the destination.