Common abbreviations on this site:

  • AMRAP: As Many Rounds (or Reps) as Possible
  • BW (or BWT): Body weight
  • C&J: Clean and jerk
  • EMOM: Every Minute on the Minute
  • GHD: Glute hamstring developer.
  • HSPU: Hand stand push up.
  • KB: Kettlebell
  • L+R=1: Left + right = 1 rep; e.g. on mountain climbers, both legs move to count as a single rep
  • OHS: Overhead squat
  • Pd: Pood, weight measure for kettlebells (1 pood = ~36 pounds)
  • PR: Personal record
  • Rep: Repetition. One performance of an exercise.
  • Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep.
  • RFT: Rounds for time
  • SDHP: Sumo Deadlift High Pull
  • WOD: Workout of the day

Click on any of the exercises below to link to a video with some help on what it looks like or how to do it. (This page is in progress. If you have any suggestions for videos to link to—even something better than what we already have, just send a comment.)

WARMUP | Classic CrossFit WarmupBurgener Warmup

METABOLIC | RunRow (2) • Jump RopeDouble-Under (or) • Backward runBike • Sandbag carry • Sled Pull

GYMNASTICS | Air SquatJumping SquatPistol • Walking Lunge • Walking Lunge with weight overhead • Jumping Alternating LungeMountain ClimberBear Crawl • Broad Jump • Box JumpHollow Rock • Forward RollBackward RollCandlestick RollPistol RollSit-upGHD Sit-upBack ExtensionHip ExtensionHip-Back ExtensionPush-upHandstand Push-upRing Push-up • Reverse Push-upBurpeeBar-Facing BurpeeBurpee Box JumpBurpee Pull-upPull-up (2) (butterfly) • Dead-hang Pull-upJumping Pull-upTowel Pull-up (mute sound first!!)Chest-to-Bar Pull-up • Dip • Ring Dip (kipping) • Ring RowHanging Ring ExtensionRope ClimbKnees to ElbowsToes to BarL-sitParallette Pass-ThroughMuscle-upBar Muscle-up

WEIGHTLIFTING | Kettlebell SwingOne-arm Kettlebell SwingTurkish Get-UpGoblet SquatDeadliftSumo-Deadlift High PullFront SquatBack SquatOverhead Squat • Jumping Squat • Good MorningWall Ball • Ball Slam • Russian Twist • Medicine Ball CleanSquat CleanPower CleanHang Squat CleanHang Power Clean • Clean and Jerk • Shoulder PressPush PressPush JerkSplit JerkThrusterDumbbell Thruster • Bench Press • Floor PressMan MakerSquat Snatch (2) • Power SnatchKettlebell Snatch (2) • Dumbbell Split Lifts • Hang Power Snatch • Hang Squat Snatch • Snatch Balance • Sots press • Weighted Pull-up (mute sound first!!) • Weighted Dip • Barbell Overhead Walk

MOBILITY | ScorpionSeal StretchPigeon PoseCenter Plank Hold

EFFICIENCY TIPS (from the best!) | Pull-upsHandstand Push-ups • Muscle-upsRowingKnees to Elbows/Toes to BarBox Jumps