More-CrossFit-Terms-Defined-Contender-CrossFitWhen you’re new to reading WODs on the whiteboard, all of the acronyms, shorthand, and undefined terms can be challenging. In the past, we’ve defined common terms like WOD, Rx’d, AMRAP, for time, and EMOM to help you out.

These are a great place to get started, but there is still much to learn. The good news is that over time you’ll pick up on the terminology. Before you know it, you’ll be helping a new member decipher the workout.

But in the meantime, let’s close the knowledge gap and define a few more CrossFit terms:

Hero WOD

A Hero WOD is a special type of benchmark workout that’s named after a soldier, law enforcement officer, or firefighter who has lost their life in the line of duty. For example, every Memorial Day, the community does “Murph” to remember Lt. Michael Murphy. Murph and all the other Hero WODs are a way to honor those who have fallen.


1RM stands for one rep max. In terms of weightlifting, your one-rep max is the maximum weight you can lift for one repetition of a specific movement. For example, it’s helpful to know your 1RM for lifts like the back squat, shoulder press, deadlift, clean, etc.


The abmat is a rounded mat that’s used for sit-ups. This small piece of foam is placed in your lumbar area to support your spine during sit-ups.


Some workout movements are programmed to use the “kip,” or full-body momentum, to perform them. Kipping is common in pull-ups, handstand push-ups (HSPU), knees to elbows (KTE), toes to bar (T2B or TTB), and muscle-ups (MU).


Strict movements are the opposite of kipping. Rather than relying on momentum to assist you with an exercise, you take momentum entirely out. Strict movements tend to be slower. For example, in a strict pull-up, you begin from a dead-hang position and only use your upper body to pull your chin over the bar.

These are just a few more terms to help you fill in some gaps. Remember that your coaches are always available to explain any part of a workout that you don’t understand. We’re here to help.

To learn more about the programs and classes we’re currently offering at Contender CrossFit and Contender WhiteCap, contact us today.