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 Warmup • Burgener Warmup

METABOLIC | Run • Row (2) • Jump Rope • Double-Under (or) • Backward run • Bike • Sandbag carry • Sled Pull

GYMNASTICS | Air Squat • Jumping Squat • Pistol • Walking Lunge • Walking Lunge with weight overhead • Jumping Alternating Lunge • Mountain Climber • Bear Crawl • Broad Jump • Box Jump • Hollow Rock • Forward Roll • Backward Roll • Candlestick Roll • Pistol Roll • Sit-up • GHD Sit-up • Back Extension • Hip Extension • Hip-Back Extension • Push-up • Handstand Push-up • Ring Push-up • Reverse Push-up • Burpee • Bar-Facing Burpee • Burpee Box Jump • Burpee Pull-up • Pull-up (2) (butterfly) • Dead-hang Pull-up • Jumping Pull-up • Towel Pull-up (mute sound first!!) • Chest-to-Bar Pull-up • Dip • Ring Dip (kipping) • Ring Row • Hanging Ring Extension • Rope Climb • Knees to Elbows • Toes to Bar • L-sit • Parallette Pass-Through • Muscle-up • Bar Muscle-up

WEIGHTLIFTING | Kettlebell Swing • One-arm Kettlebell Swing • Turkish Get-Up • Goblet Squat • Deadlift • Sumo-Deadlift High Pull • Front Squat • Back Squat • Overhead Squat • Jumping Squat • Good Morning • Wall Ball • Ball Slam • Russian Twist • Medicine Ball Clean • Squat Clean • Power Clean • Hang Squat Clean • Hang Power Clean • Clean and Jerk • Shoulder Press • Push Press • Push Jerk • Split Jerk • Thruster • Dumbbell Thruster • Bench Press • Floor Press • Man Maker • Squat Snatch (2) • Power Snatch • Kettlebell 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 | Scorpion • Seal Stretch • Pigeon Pose • Center Plank Hold •

EFFICIENCY TIPS (from the best!) | Pull-ups • Handstand Push-ups • Muscle-ups • Rowing • Knees to Elbows/Toes to Bar • Box Jumps •

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