What does WOD mean in CrossFit?

WOD means Workout of the Day. The CrossFit WOD is intentionally designed to be varied and unpredictable. The reason is to prevent your workout regimen from becoming routine, and ultimately boring. And lets face it, life is unpredictable so you should be prepared.  It’s called General Physical Preparedness.

The randomly designated workouts provide structure, encompassing one or more of the following: metabolic conditioning/cardio, gymnastics and body-weight moves; and weightlifting including Olympic lifts.

These dynamic workout programs are cleverly designed to get you stronger and fitter and are put in place, generally speaking to match and work specifically for the members.

An example of a typical WOD might look like this…

Workout of the Day (sample)

30-20-10 reps for time of:

GHD (Glute-Ham-Developer) sit-ups
Wall-ball shots

Women: 14-lb. ball to 9-ft. target
Men: 20-lb. ball to 10 ft. target

Scaling: Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:
20-15-10 reps for time of:

AbMat sit-ups
Hanging knee raises
Wall-ball shots

Women: 6-lb. ball
Men: 10-lb. ball

And when it comes to the WOD . . . JUST SHOW UP!  It is how you become a well-rounded athlete! Don’t cherry pick workouts!!

CHERRY-PICK in CrossFit defined.

CHER-RY–PICK   VERB \CHER-Ē-PIK\: selecting which days to attend CrossFit based on the workout or waiting until the workout is published in order to determine whether or not one will attend the class.

These acts define cherry-picking in the CrossFit world. The athlete hand selects workouts that seem to confirm their belief about what they are and are not capable of doing, what they “need” or “don’t need” to do, what seems “extreme”, and what will or will not get them fit.  The result is a contradiction between the resulting capabilities and fitness level of the athlete and CrossFit’s goal of creating a general physical preparedness.  Selective workout visitation is a pathway to plateau.

Examples of cherry-picking:

“That looks hard, I’m not going.”
“I don’t like running, I’m not going.”
“It’s “just” a lifting day, I don’t need that.”
“Longer than 10 minutes?  Arghhh.  No way I want to sweat for that long.”
“That looks AWESOME and EXTREME.  I NEED EXTREME!  I’m totally signing up.”

Whether it’s a heavy day, Oly day(?), breathe hard day, breathe long day, or a movement or workout that you just don’t like, cherry-picking workouts inhibits you from becoming your best possible athlete self.

Have you ever cherry-picked a workout? or . . . ended up at a workout that you were scared shitless about and afterwards thought “it was all ok”, and I did it!


Chase S&C