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The CrossFit WOD

CrossFit posts a Workout of the Day (WOD) on its web site. Some of the WOD are specially named after women or military heroes. The WOD changes each day and there are a lot of them. And they can be quite demanding.

  • The Barbara involves five circuits of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 body weight-only squats performed in order, while only resting at the end of each circuit for a 3-minute period.
  • The Angie - 100 pull-ups, 100 push-ups, 100 sit-ups, 100 bodyweight-only squats to be accumulated (not performed in a row, unless you are fit enough) during the entire workout.
  • The Murph - a timed 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 body weight squats, finished off by another 1-mile run.
  • The Jackie - 1,000 meter row, 50 thrusters with a selected weight, and 30 pull-ups: preferably performed without any rest between each exercise.

The CrossFit program can be performed in two ways: on your own or at a CrossFit affiliate.

Going at it on your own requires a base level of good physical fitness, as well as knowing how to safely perform each movement. The WOD can be done at almost any fitness facility or at home, if you have certain pieces of exercise equipment. Details on how to set-up a CrossFit “Garage Gym” can be found on the CrossFit web site, which also has an extensive video library that shows the proper technique for all of the exercises.

If you are not comfortable doing CrossFit by yourself or you want extra motivation from performing the workouts in a group setting, then you can join a CrossFit affiliate; there are about 2,500 locations worldwide.

CrossFit affiliates are not your typical health and fitness clubs. You will not see the endless supply of cardio equipment or resistance machines, and members don't perform their own personal routines.

Instead, it’s a warehouse-like facility where the exercise equipment consists of a bunch of bumper-plated Olympic weights, plyometric boxes, medicine balls, dumbbells, and kettlebells. Pull-up bars, climbing ropes, gymnastics rings hang from the ceiling. The only cardio equipment you’ll see are rowing machines. If you want to run, hit the road of the surrounding area. The workouts are completed in a group setting. Everyone does the same WOD and it’s probably a different daily workout than what's on the web site.

Each affiliate has a one-month initiation course, which newcomers must complete to learn proper training technique for all of the major exercises performed in CrossFit’s program.

For a few days after a CrossFit workout, you may experience a certain degree of muscle soreness. If that happens, you might need to rest a day or two before the next WOD so that your muscles are fully recovered.

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