The Workout of the Day, or WOD, is what CrossFit is all about. Each class is led by one of our coaches and starts with a warm up to get your blood flowing and muscles ready for work. Next comes a skill/speed or strength session where you work on a particular lift or gymnastic movement to improve your strength and technique. Then the real fun begins with the WOD itself. These are high, intense workouts, usually lasting between 10 and 20 minutes, all designed to push your strength, cardio-respiratory fitness and endurance.
Encouraged by the coaches and the rest of the group you will learn to push yourself. It is hard work, and that’s why many of the fittest people on the planet (in our opinion!) are CrossFitters.
There is no typical WOD really. We take elements of gymnastics, Olympic lifting, compound strength movements, plus mono-structural activities such as running, rowing, and skipping, and blend them into workouts. The only constant is that every day the duration, exercises, format and how heavy the weights are varies so your body never gets used to the demand to adapt.
Every WOD is completely scalable, so you can adapt your own workout to maximise your potential. Remember the only competition is with yourself and to be better than you were yesterday, and don’t forget that everyone will progress at different stages and levels depending on their background and ability.