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Main – WOD

CFIL WU 1 (No Measure)

3 rounds of
2 Min. Jump Rope
10 Sit ups
10 OHS with PVC
10 Supermans
10 Good Mornings
10 Samson Stretch
10 Pull Ups/Ring Rows
10 Push Ups
5 Ring Dips/Static Hold

Rope Climb (Technique Work)

100m Row (Time)

100m Row
10 x 100 m. row



By: 321go Leave a Comment

CrossFit Inner Loop’s Fundamental Guide to CrossFit Lingo

For those who are new to CrossFit, or to those who have never had a proper explanation, here is an introduction to some popular CrossFit lingo:

AMRAP: “As many reps/rounds as possible. “ in a given specific time period. Often lasting 10, 20, or 30 minutes (though it’ll feel a LOT longer) AMRAP workouts challenge athletes to complete as many rounds of a series of movements in the allotted time. Just be careful not to lose count…

For Time: Measuring the time it takes to complete a prescribed workout.

EMOM: “Every Minute On the Minute.” Do the designated number of reps every minute. If you finish before the minute is up, then you have a few seconds of rest time before the next minute.

WOD: The “Workout of the Day” is the workout CrossFitters perform on a given day.

MetCon: Short for “metabolic conditioning.” Often used to describe a workout or WOD with a focus on conditioning and moving quickly and/or that contains movements that test your cardiovascular endurance and/or stamina.

Rx: The CrossFit recommended weight, which will be stated within each workout of the day. Depending on your current fitness level, you may or may not always be able to Rx the workout.

Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workout are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice.

Benchmark WOD (also known as “The Girls”): A workout passed down through CrossFit, almost always with a Girl’s name. For example, “Cindy”, “Linda”, or “Angie”. Use these workouts to test your fitness and see your progress.

 Fran: One of “The Girls’, this is probably Crossfits most famous workout, Fran is a 21-15-9 rep scheme of thrusters (95 pounds for men, 65 for women) and pull-ups.

Double Under (DU): While jumping rope, allow the rope to pass under your feet twice while you’re still in the air. As an alternative, you can do three single unders for every DU that is required (e.g. 20 DUs = 60 SUs).

 PR’d: You’ll hear “PR” when an athlete achieves his or her personal record on a lift.


Here we see full extension at the top of a box jump, nice job boys!

Main – WOD

(No Measure)

400 M. Run
Walking lunges with rotation
High Knees
Bear Crawl
15 Scorpions
15 Iron Cross
60 sec. hold Spiderman with rotation each side
Boot Strappers

Deadlift (5×5 )

Metcon (Time)

Deadlift 225/155
Box Jump 24/20
Step Ups