Many new Crossfitters find when they start everyone seems to be talking about the W.O.D. So, what's a W.O.D. and what do you need to know about it? Well to start, W.O.D. is an accronym for workout-of-the-day and as you will find out is different everyday that you come to class. Each day you come in you will find that days W.O.D. written on the white board. Let's look at an example of a W.O.D. you might very well find on the board so that you can understand what you're looking at.
"Ralphie"
Male Female
1 400m run
20lb 12lb 40 Wallball
30 Push ups 3 Rounds For Time
65lb 42lb 20 Overhead Squat
What's it all mean? In the first two columns marked male and female, you find the prescribed weights if any for individual exercises. Don't worry if you can't do the prescribed weight yet. Everything we do is scalable including the weight. Your goal in regards to weight is to get as close to the prescribed weight while still maintaining correct form.
In the columns following the prescribed weights, you will find the number of repetitions next to the exercises for that workout. If there's an exercise you've never heard of in the W.O.D., don't worry we'll show you how the exercise should be executed along with modifications that can be used if needed. There's usually enough repetitions to allow for a firm grasp of each exercise by the end of the W.O.D.
All the repetitions and exercises shown compose one round. On the far right following the columns of repetitions and exercises, you will see how many rounds are to performed in that particular W.O.D. Sometimes, new Crossfitters need to modify the number of rounds they do in a particular W.O.D. as they allow their body to acclimate to the intensity required during class. Also, keep in mind that everyone takes a break whenever they feel they need one and everyone needs a break at some point.
