Welcome to the world of CrossFit! If you’ve just stepped into a “box” or are contemplating joining one, you’ve likely encountered a language that feels a bit like a secret code. From “WODs” to “AMRAPs” and “TABATAs,” it can feel overwhelming at first. But don’t worry, you’re not alone, and cracking this code is far easier than you think. This guide is your Rosetta Stone to understanding the fundamental terms, abbreviations, and cultural nuances that make CrossFit unique.

Your Go-To Guide for AMRAP, WOD, TABATA, & Everyday CrossFit Language

Think of this guide as your personal coach whispering definitions in your ear during your first few sessions. We’ll demystify the acronyms, explain the workout structures, and clarify the community-specific jargon. By the end, you’ll be speaking fluent CrossFit, ready to tackle any whiteboard with confidence.

Why Getting Familiar with AMRAP & Key CrossFit Terms Helps You Train Smarter

Understanding the language isn’t just about fitting in; it’s about optimizing your training. When you know what “EMOM” means, you approach that workout with a different strategy than an “AMRAP.” When you see “Rx,” you understand the standard you’re aiming for. This knowledge empowers you to ask better questions, scale appropriately, and ultimately, get more out of every single sweat session. It’s about translating intent into action, ensuring your effort is channeled effectively toward your fitness goals. Let’s dive in.

WOD Basics: Breaking Down the Key Terms You’ll See in Every CrossFit Workout

At the heart of every CrossFit class is the WOD. It’s the main event, the reason you showed up, and the blueprint for your effort. Understanding the terms associated with it is crucial for a productive and safe workout.

WOD (Workout of the Day)

The “WOD” is precisely what it sounds like: the “Workout of the Day.” Every CrossFit box publishes a WOD, often daily, sometimes for the entire week. It’s the prescribed set of exercises, repetitions, and intensity that everyone in the class will be attempting. Think of it as the centerpiece of your training session. One day it might be a quick, intense sprint, the next a longer, more grinding endurance test. The beauty of the WOD is its constant variety, ensuring your body is always adapting and never plateaus.

Rx (As Prescribed)

When you see “Rx” next to your workout time or score, it means you completed the WOD “As Prescribed.” This signifies that you performed all movements, repetitions, and weights exactly as written on the whiteboard, without any modifications. It’s a benchmark of sorts, indicating that you’ve met the intended standard for that particular workout. Achieving Rx is a fantastic goal, but remember, it’s a target to work towards, not a prerequisite for a great workout.

Scaled

“Scaled” refers to modifying the WOD to match your current fitness level, skill, or physical limitations. For instance, if the WOD calls for pull-ups and you’re not yet able to do them unassisted, you might scale to jumping pull-ups or ring rows. If the prescribed weight for a barbell movement is too heavy, you scale it down. Scaling is not a sign of weakness; it’s a sign of intelligence and longevity in CrossFit. It ensures you maintain proper form, avoid injury, and still get the intended stimulus of the workout, even if you can’t hit the Rx weights or movements yet. Every single person in a CrossFit gym, from beginners to elite athletes, scales at some point.

Mod (Modification)

“Mod” is simply a shorter, more casual way of saying “Modification.” It’s interchangeable with “Scaled.” You might hear a coach say, “Let’s find the right mod for you today,” or “My mod for handstand push-ups is pike push-ups.” It’s about adapting the workout to ensure safety, efficacy, and continued progress. It’s a tool that allows CrossFit to be universally scalable, making it accessible to anyone, regardless of their current fitness level.

AMRAP, TABATA, & Other Time-Based CrossFit Styles That Test Your Capacity

Beyond the basic WOD structure, CrossFit utilizes various time-based formats that challenge your fitness in different ways. Understanding these protocols is key to strategizing your effort and maximizing your output.

AMRAP (As Many Rounds/Reps As Possible)

“AMRAP” stands for “As Many Rounds/Reps As Possible.” In an AMRAP workout, you’re given a specific timeframe – say, 15 minutes – and a set sequence of movements. Your goal is to complete that sequence as many times as you can within the allotted time. If you finish a full round and start a new one, you then count the individual reps you complete in that new round before the clock runs out.

For example, an AMRAP 10 of: 5 Pull-ups, 10 Push-ups, 15 Squats. You’d complete 5 pull-ups, 10 push-ups, 15 squats (that’s one round), then immediately start another. If the clock stops when you’re halfway through your third round of push-ups, your score might be “2 rounds + 5 pull-ups + 5 push-ups.” AMRAPs are designed to push your work capacity and test your pacing, making you find that sweet spot between speed and sustainable effort.

EMOM (Every Minute On the Minute)

“EMOM” means “Every Minute On the Minute.” This workout structure involves performing a specific task at the start of every minute for a set duration. If you finish the task before the minute is up, the remaining time is your rest period until the next minute starts.

For instance, an EMOM for 10 minutes of: 5 Burpees. At the top of minute one, you do 5 burpees. If they take you 30 seconds, you rest for the remaining 30 seconds. At the top of minute two, you do another 5 burpees, and so on. EMOMs are excellent for practicing specific skills under fatigue, maintaining consistent effort, or incorporating short, intense bursts of work with built-in recovery. They demand mental discipline and efficient movement.

For Time

“For Time” is a classic workout format. Here, you’re given a specific list of movements and repetitions, and your objective is to complete them as quickly as possible. The clock starts, you perform all the prescribed work, and then the clock stops. Your score is simply the time it took you to finish.

A “For Time” WOD might look like: “50 Wall Balls, 40 Kettlebell Swings, 30 Box Jumps, 20 Pull-ups, 10 Burpees — For Time.” The emphasis here is on speed and sustained effort to get through all the work. It’s a race against the clock, pushing you to minimize rest and maximize your work rate.

TABATA (Interval Training Protocol)

“TABATA” refers to a specific, high-intensity interval training protocol developed by Dr. Izumi Tabata. It’s not a workout in itself, but rather a structure within a workout. A standard Tabata round consists of:

• 20 seconds of maximum effort work
• 10 seconds of rest
• Repeated for 8 rounds (totaling 4 minutes)

You can apply the Tabata protocol to almost any exercise – squats, push-ups, rowing, biking. For example, “Tabata Squats” would mean 20 seconds of squatting as fast as possible, 10 seconds of rest, repeated 8 times. The goal is to push your absolute limit during the 20-second work intervals, making it a powerful way to improve anaerobic capacity and endurance in a very short amount of time. It’s brutal, but incredibly effective.

Decoding CrossFit Movement Terms: The Abbreviations Behind Your WOD & AMRAP Workouts

The CrossFit whiteboard often looks like an alphabet soup of abbreviations. Don’t be intimidated! These are simply shorthand for common movements. Learning them will make reading a WOD far less daunting.

BW (Bodyweight)

“BW” stands for “Bodyweight.” This indicates that an exercise is performed using only your body’s resistance, without external weights. Examples include air squats, push-ups, sit-ups, and burpees. Bodyweight movements are foundational in CrossFit, testing your strength-to-weight ratio and control.

C (Clean Jerk)

“C” is an abbreviation for “Clean & Jerk,” one of the two Olympic lifts. It’s a complex, dynamic movement that involves lifting a barbell from the floor to the shoulders (the “clean”) and then immediately pressing it overhead (the “jerk”). It demands strength, speed, coordination, and flexibility.

DB (Dumbbell)

“DB” simply means “Dumbbell.” When you see this, it indicates that the exercise is performed using dumbbells instead of a barbell or kettlebell. For example, “DB Snatch” or “DB Bench Press.”

DL (Deadlift)

“DL” is for “Deadlift.” This is a fundamental strength exercise where you lift a loaded barbell or dumbbells from the floor until you’re standing upright, then lower it back down under control. It’s considered one of the best full-body strength movements.

FS (Front Squat)

“FS” means “Front Squat.” In a front squat, the barbell rests across the front of your shoulders, supported by your hands, with elbows pointing forward. This position emphasizes core strength and often allows for a deeper squat while placing less stress on the lower back compared to a back squat.

HSPU (Handstand Push-Up)

“HSPU” is the abbreviation for “Handstand Push-Up.” This is a challenging gymnastic movement where you kick up into a handstand against a wall (or freestanding for advanced athletes) and then lower your head to the ground before pushing back up to full arm extension. It’s a test of upper body and core strength.

KBS (Kettlebell Swing)

“KBS” stands for “Kettlebell Swing.” This is a powerful, hip-dominant movement where you swing a kettlebell from between your legs up to chest or eye level, or even overhead in the American Kettlebell Swing variant. It builds explosive power in the hips and glutes.

OHS (Overhead Squat)

“OHS” denotes an “Overhead Squat.” In this demanding movement, you hold a barbell or PVC pipe directly overhead with locked-out arms while performing a full depth squat. It requires significant shoulder mobility, core stability, and overall body control.

PC (Power Clean)

“PC” refers to a “Power Clean.” This is a variation of the clean (from the Clean & Jerk) where the lifter catches the barbell in a partial squat (above parallel) rather than a full deep squat. It emphasizes speed and power from the floor.

PJ (Push Jerk)

“PJ” is for “Push Jerk.” This is a dynamic overhead lift where you use a slight dip and drive from your legs to propel the barbell overhead, finishing with locked-out arms and legs, then bringing your feet back under your hips. It allows you to lift heavier weights overhead than a strict press or push press.

PP (Push Press)

“PP” means “Push Press.” Similar to the push jerk, the push press uses a dip and drive from the legs to get the barbell overhead. However, unlike the jerk, you do not re-dip under the bar; you finish the press with pure upper body strength once the leg drive has initiated the movement.

PR (Personal Record)

“PR” stands for “Personal Record.” This is a significant term in CrossFit, representing the heaviest weight you’ve ever lifted for a specific exercise, or your fastest time for a particular WOD. Setting a PR is a celebrated achievement, showcasing your progress and improvement. Every athlete chases PRs!

RM (Repetition Maximum)

“RM” means “Repetition Maximum.” This indicates the maximum weight you can lift for a specific number of repetitions. For example, a “1RM” is your one-rep maximum (the heaviest weight you can lift once), a “5RM” is the heaviest weight you can lift for five continuous repetitions, and so on. RM tests are often used to gauge strength and prescribe weights for training.

SDHP (Sumo Deadlift High Pull)

“SDHP” is the abbreviation for “Sumo Deadlift High Pull.” This is a powerful, hip-driven movement from the CrossFit nine foundational movements. You start in a wide “sumo” stance, deadlift the weight (often a kettlebell or barbell) up, and then explosively pull it up to your chin with elbows high and outside, mimicking a vertical row.

SN (Snatch)

“SN” refers to the “Snatch,” the second Olympic lift. This is perhaps the most technical of all barbell movements. It involves lifting a barbell from the floor to an overhead position in one continuous, fluid motion, catching it in an overhead squat position, and then standing up. It requires an immense amount of strength, speed, and precision.

T2B (Toes-to-Bar)

“T2B” stands for “Toes-to-Bar.” This is a challenging gymnastic movement performed hanging from a pull-up bar. You initiate with a kip, then powerfully bring your feet up to touch the bar, keeping your legs as straight as possible, before lowering back down under control. It builds immense core strength and grip endurance.

CrossFit Community Lingo: The Culture Behind AMRAPs, WODs, & Everyday Gym Life

CrossFit isn’t just a workout; it’s a community. And like any strong community, it has its own unique cultural terms and inside jokes that foster camaraderie and a shared experience.

Box

In CrossFit, a “box” is what a traditional gym might call a “gym.” The term originates from the often industrial, minimalist, and open-space nature of CrossFit facilities, which are typically housed in large, rectangular buildings resembling boxes. It’s where the magic happens, where PRs are set, and where friendships are forged.

Hero WOD

A “Hero WOD” is a particularly challenging and grueling workout created to honor a fallen service member (military, police, firefighter, etc.) who died in the line of duty. These WODs are infamous for their high-intensity and length, designed to push athletes to their physical and mental limits as a tribute to the sacrifice made by the individual they commemorate. Examples include “Murph,” “Fran,” and “Cindy.” They are a powerful way to remember and pay respect.

The Open

“The Open” refers to the annual CrossFit Open, the first stage of the CrossFit Games season. It’s a worldwide competition held over several weeks, typically in February or March, where participants complete a series of WODs and submit their scores online. It’s designed to be accessible to all fitness levels, with Rx and Scaled divisions, allowing athletes to test their fitness against others globally and see where they stand. For many, it’s a rite of passage and a fantastic way to push their limits.

No Rep

A “No Rep” is declared by a judge or coach when a movement is not completed according to the prescribed standards for the WOD. For instance, if your squat doesn’t break parallel, or your chin doesn’t clear the bar on a pull-up, it’s a “no rep” and doesn’t count towards your score. This reinforces proper form and ensures fairness and consistency in scoring. It can be frustrating, but it’s crucial for maintaining movement standards and preventing injury.

ROM (Range of Motion)

“ROM” stands for “Range of Motion.” In CrossFit, full range of motion is paramount. This means performing exercises through their complete, intended movement pattern. For a squat, it means descending until your hip crease is below the top of your knee. For a push-up, it means chest to the deck and full lockout at the top. Insisting on full ROM ensures that movements are performed effectively, build strength evenly, and meet the WOD standards. Incomplete ROM will often result in a “no rep.”

Beyond AMRAP & WOD: Embracing the Full CrossFit Journey

You now possess the foundational language to navigate any CrossFit box with confidence. From understanding the structure of a “WOD” and different time domains like “AMRAP” and “TABATA,” to deciphering movement abbreviations and appreciating the community lingo, you’re no longer an outsider.

But remember, this glossary is just the beginning. CrossFit is a journey of continuous learning, self-discovery, and pushing your perceived limits. Don’t be afraid to ask questions, embrace scaling, and celebrate every “PR,” no matter how small. The vibrant community, the constantly varied workouts, and the relentless pursuit of fitness await you. Now go forth, train smart, and enjoy the full CrossFit experience!