FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

The CrossFit Lingo…


A Guide to CrossFit Lingo….

Who knew there could be so many acronym’s!?!?! From AMRAP to Met-Con, it can get very confusing! Check out this compilation of CrossFit terms, designed to help you become more familiar with the CrossFit world. 

CF: CrossFit

FOCF: FallOut CrossFit

WOD: Pronounced “Waud”, means Workout of the Day. The workout posted daily on our WOD board.

Air squat, bodyweight exercise, done with no additional weight

HSPU: Handstand Push-Up

FOR TIME: This means that you try to complete the WOD as fast as possible.

AMRAP: As Many Rounds or Repetitions As Possible, depending on the WOD.

Met-Con:  Short for metabolic conditioning, this CrossFit devil is usually a few exercises repeated AMRAP-style workouts. The “Cindy” workout of the day (20 minutes of 5 pullups, 10 pushups, and 15 squats) is a good example.

Chipper: “Chipper” refers to a WOD that you have to chip away at in order to finish. It consists of a series of multiple movements (usually 5 to 10) where each athlete is trying to finish the entire thing as fast as humanly possible

SDHP: Sumo Dead lift High-Pull

DU: Double Under. When jumping rope and having the rope pass under your feet twice in a single jump.

KB: Kettle Bell

DB: Dumb Bell

Kipping: Kipping implies the use of explosive strength in order to gain momentum when performing pullups, hand stands, pushups, and dips. For example, kipping pullups are completed without dropping from the bar. This modality starts on the pullup bar with a powerful hip drive, explosive kick, and strong pull from the arms in order to create enough momentum to get your chin up over the bar.

“#”: means Pounds. A replacement for lbs

Rx’d: As Prescribed. Meaning completing a workout as written with no change of weight or reps to complete the workout

RM-Rep Max: Some CrossFitter may post Front Squat 250# 2RM, meaning the heaviest front squat that they were able to complete two reps of was 250#.

PR-Personal Record: The fastest/most/heaviest you’ve ever done a WOD/reps/rounds/lifted.

POOD: Russian unit of weight. In CrossFit, this is commonly used to define the measure of weight for Kettle Bells. 0.5pood= 18lbs, 1pood= 35lbs, 1.5pood=54lbs, 2pood= 72lbs

This is seen in most WODs. The first number is the Men’s prescribed weight for that exercise, the second is the Women’s prescribed weight for that same exercise.

Couplet: A WOD with only two exercises.

Triplet: A WOD with only three exercises.

Tabata: Tabata is a work-rest method associated with many CrossFit WODs, programmed after Dr. Tabata. Here’s an example: For 20 seconds, complete as many reps of a given exercise (sit ups, pullups, pushups, etc.) as possible. Then rest for 10 seconds and repeat this seven more times for a total of eight intervals. After your 4 minutes are up, your score is the least number of reps for any of the eight intervals.

10!: The exclamation after the number is called a “factoid”, from your high school math days. This means for this WOD, (10!) you will do 10 reps of the exercise(s), then 9, then 8, then 7, then 6…all the way until to get to 1, which would be your last rep. (10,9,8,7,6,5,4,3,2,1)

“10-1”: This is a common CrossFit WOD format. Normally found in a couplet WOD, this means you will do 10 reps of the first exercise, then 1 of the second. Followed by 9 reps of the first, then 2 of the second and so on until you get to 1 rep of the first exercise and 10 of the second. (10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10)

MOD: A “MODification” made to the WOD or a specific exercise due to skill level or previous injury of the athlete. If you can’t do a standard push-up, you will do a MOD or modified push-up on your knees.

SCALE: An adjustment of repetitions or weight to match the Athlete’s current strength and fitness level. This helps an Athlete build up the strength/fitness, and keeps the Athletes from being injured by “going too heavy” while they develop the proper mechanics and techniques to do so.

BENCHMARK WOD: Workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name.

HERO WOD: Dedicated WODs for our men and women in uniform and who gave their lives to keep us and our country safe.

MAIN SITE: Refers to the main CrossFit website

THE “JOURNAL”: Refers to the Crossfit Journal

PALEO: Short for Paleolithic. The approved diet of most CrossFitters modeled after Cavemen.

Have your say