WOD Basics

WOD stands for Workout of the Day. Here at F2SF, we develop our own WOD programming that promotes a well-balanced mix of metabolic conditioning, skill development and strength conditioning. We typically post the WOD on our website the night before, including advanced-level (RX’d) weights, reps and rounds for men and women. The coaches show athletes how to scale the WOD if necessary during class according to varying fitness and proficiency levels.

So, here are a few WOD basics that should help you get a better understanding of what it is and how it works.


WODs include a description of the movements you’ll be tasked to do. For example: squats, push ups, body rows, box jumps, burpees. Don’t worry, you’ll learn what all these moves mean in the On-Ramp course.


A lot of WODs call for a number of reps, or repetitions, of a specific movement. So you may have to complete 10 reps of bench presses; in other words, bench press 10 times.


A set is a group of reps. So let’s say you have to do 3 sets of 10 reps of bench presses. Do one set of 10 bench presses, the rest. Do another set of 10 bench presses, then rest. And do the last set of 10 benches then rest.


Say you come in and the WOD on the board reads 21-15-9 squats, push ups, body rows. That means you complete one set of 21 squats, followed by one set of 21 push ups, followed by one set of 21 body rows. Then you do 15 squats, 15 push ups, 15 body rows. Finally, you do 9 squats, 9 push ups, and 9 body rows.

Weight Loads

If the WOD calls for lifts, kettlebells, or other weighted movement, we’ll write down the weight recommended by the main CrossFit site on the board (for men and women). However, we’ll help you adjust that weight load to match your fitness level.


Most of the WODs are timed, meaning you push yourself to finish all the movements as quickly (but also correctly) as you can. We write everyone’s time up on the board, and you’ll log it in your book.

Time Limits

Some WODs ask you to complete as many reps and/or sets as you can within a certain time frame (say, 15 minutes). We’ll write each athlete’s final number on the board so you can log at your own convenience.

Maximum Weight Days

Occasionally, the WOD will be a maximum weight workout. This means we’ll focus on Olympic weight lifting and other weight lifting techniques, with the goal of pushing you to your maximize weight load. These WODs are just as grueling as the short, intense ones.

Warm Up

Athletes do a warm-up before the WOD. Sometimes we’ll also work on skills for some of the more challenging movements, such as Olympic weightlifting, rope climbing, handstands and doubleunders. CrossFitters are fond of bragging, “My warm up is your work out.”

Some of our members do extra warm-up activities– sometimes it’s to work on a specific skill, other times it’s to get extra warm-up time in. We provide a dedicated warm-up area so you can come in early or stay late.

Rest Days

Here at Fit 2 Serve, Sunday is our rest day. And, trust us, your body needs a break after a week of WODs.

Team Workouts

We occasionally like to spring team workouts on our athletes, especially on Saturdays.

What’s with the weird names?

Many of the WODs are named after CrossFit rock stars (Eva, Grace, Fran), fallen soldiers and members of the armed forces (Murph), apt descriptions (Fight Gone Bad), and even fitness researchers (Tabata This, Tabata Something Else). Again, not to worry. You will eventually become all-too-familiar with these WODs.

Can I do the WODs at home?

Go for it. Most of them will require having the right equipment on hand. Our favorite place for equipment is Rogue Fitness but you can also find a lot of affordably priced used stuff on Craigslist. Some of the WODs (like 150 burpees) don’t need any equipment other than your bod, so you’re good to go on those.

Most of our athletes will tell you that there’s no substitute for coming into the box and doing the WOD in a class. The level of energy, encouragement and friendly competition really pushes you to perform better.

Ready To Get Your WOD On?

Schedule a free private introductory session to see what the WOD’s all about, in person. Call 702-250-0983.