CrossFit Numbers: A Comprehensive Guide to Benchmark Workouts, Terminology, Programming, Equipment, and Community

CrossFit numbers unlock a world of fitness, camaraderie, and personal growth. This comprehensive guide delves into the essential elements of CrossFit, empowering you to navigate the workouts, understand the lingo, and embrace the transformative power of this dynamic discipline.

From benchmark workouts that push your limits to the unique terminology that defines the CrossFit experience, this guide provides a roadmap for unlocking your fitness potential and becoming part of a vibrant community.

CrossFit Benchmark Workouts

CrossFit benchmark workouts are designed to assess an athlete’s fitness level and track progress over time. These workouts are typically short, high-intensity exercises that challenge multiple muscle groups. By comparing results to previous attempts or to the performance of other athletes, individuals can identify areas for improvement and measure their overall fitness gains.

Common Benchmark Workouts

Below is a table listing some common CrossFit benchmark workouts along with their movements, repetitions, and time or distance requirements:

Workout Movements Repetitions/Distance Time
Fran Thrusters, Pull-ups 21-15-9 As fast as possible
Grace Clean and Jerks 30 As fast as possible
Helen Running, Kettlebell Swings, Pull-ups 400m, 21, 12, 15, 9 As fast as possible
Jackie Thrusters, Pull-ups, Box Jumps 50, 30, 20, 10 As fast as possible
Filthy 50 Box Jumps, Pull-ups, Push-ups, Squats, Rowing 50 As fast as possible

CrossFit Terminology and Lingo

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CrossFit has its own unique set of terms and phrases that can be confusing to newcomers. Here’s a glossary of some of the most common CrossFit terminology:


As many reps as possible (AMRAP) is a type of workout where you perform as many repetitions of a given exercise as possible within a set time frame.


A CrossFit gym is often referred to as a “box.”


A burpee is a full-body exercise that involves squatting down, placing your hands on the floor, kicking your feet back into a plank position, doing a push-up, returning to a plank position, bringing your feet back to your hands, and jumping up.


Every minute on the minute (EMOM) is a type of workout where you perform a set number of repetitions of an exercise every minute, on the minute.


Fran is a famous CrossFit benchmark workout that involves doing 21 thrusters, 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, and 9 pull-ups.


A metcon is a type of workout that combines cardiovascular exercise with strength training.

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Murph is a famous CrossFit benchmark workout that involves running 1 mile, doing 100 pull-ups, 200 push-ups, 300 squats, and running another 1 mile.

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A PR (personal record) is your best performance in a particular exercise or workout.

Rx, Crossfit numbers

Rx is a term used to describe the standard weight and repetitions for a CrossFit workout.


Scaled workouts are modified versions of CrossFit workouts that are made easier by reducing the weight or repetitions.


A WOD (workout of the day) is a CrossFit workout that is posted each day.

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CrossFit Programming and Methodology

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CrossFit programming is based on the principles of functional movements, constantly varied workouts, and high intensity. Functional movements are those that mimic everyday activities, such as squatting, pushing, pulling, and running. Constantly varied workouts ensure that athletes are constantly challenged and never get bored.

High intensity workouts help to improve fitness quickly and efficiently.

There are many different types of CrossFit workouts, but some of the most common include:

  • WODs (Workout of the Day): WODs are typically short, high-intensity workouts that are completed in a single session. They often involve a combination of different exercises, such as squats, burpees, and pull-ups.
  • EMOMs (Every Minute on the Minute): EMOMs are workouts that are performed for a set number of minutes, with a specific exercise performed at the beginning of each minute. For example, an EMOM might involve performing 10 burpees at the beginning of each minute for 10 minutes.

CrossFit Equipment and Gear: Crossfit Numbers

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CrossFit workouts incorporate a wide range of equipment and gear, designed to challenge athletes of all levels and abilities. From barbells and dumbbells to kettlebells and gymnastic rings, each piece of equipment serves a specific purpose and contributes to the overall effectiveness of CrossFit training.


Barbells are the cornerstone of CrossFit workouts, used in exercises like squats, deadlifts, and bench presses. They come in various lengths, weights, and styles, catering to different strength levels and workout goals. Standard barbells typically weigh 20kg (45lbs) for men and 15kg (33lbs) for women, while Olympic barbells weigh 20kg (45lbs) for men and 15kg (33lbs) for women.

Specialty barbells, such as trap bars and safety squat bars, provide variations in grip and stability, allowing for more targeted exercises.


Dumbbells are versatile pieces of equipment used in a variety of exercises, including lunges, bicep curls, and shoulder presses. They come in fixed weights or adjustable weights, allowing for customization based on individual strength and fitness levels. Hex dumbbells, with their hexagonal shape, provide stability and prevent rolling, while round dumbbells offer a more traditional grip.

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Kettlebells are cast iron weights with a handle, designed for dynamic exercises like swings, snatches, and cleans. Their unique shape and off-center weight distribution challenge stability and coordination, making them an effective tool for improving functional fitness. Kettlebells come in a range of weights, from 8kg (18lbs) to 48kg (106lbs), allowing for progression and customization.

Other CrossFit Accessories

In addition to barbells, dumbbells, and kettlebells, CrossFit workouts often incorporate a variety of other accessories, including:

  • Gymnastic rings: Used for exercises like pull-ups, dips, and muscle-ups, gymnastic rings provide instability and challenge core strength and stability.
  • Plyometric boxes: Designed for jumping and box jumps, plyometric boxes come in various heights, allowing for progression and customization of exercises.
  • Rowing machines: Used for cardiovascular training and full-body workouts, rowing machines simulate the motion of rowing a boat.
  • Assault bikes: Stationary bikes with air resistance, assault bikes provide a challenging and intense cardio workout.
  • Jump ropes: A simple yet effective tool for improving coordination, agility, and cardiovascular fitness.

The choice of equipment and gear for CrossFit workouts depends on the specific workout or exercise being performed, as well as the individual’s fitness level and goals. By incorporating a variety of equipment, CrossFit workouts offer a comprehensive and challenging training experience that targets all aspects of fitness.

CrossFit Community and Culture

CrossFit fosters a strong sense of community and camaraderie among its members. This is largely due to the shared experiences and challenges that CrossFitters face together. The workouts are often intense and demanding, but they are also incredibly rewarding. CrossFitters support each other through the tough times and celebrate each other’s successes.

This creates a powerful bond that extends beyond the gym.

CrossFit Gyms and Coaches

CrossFit gyms play a vital role in fostering the CrossFit community. They provide a welcoming and supportive environment where CrossFitters can come together to train and socialize. CrossFit coaches are also essential to the community. They provide guidance and support to CrossFitters of all levels, helping them to reach their fitness goals.

Ultimate Conclusion

CrossFit numbers are more than just metrics; they represent a journey of self-discovery, camaraderie, and relentless pursuit of excellence. Whether you’re a seasoned athlete or just starting your fitness journey, embrace the CrossFit ethos and unlock the transformative power of this extraordinary discipline.

FAQ Guide

What are the benefits of CrossFit benchmark workouts?

CrossFit benchmark workouts provide a standardized way to measure progress, identify areas for improvement, and challenge yourself against others.

What is the difference between a WOD and an EMOM in CrossFit?

A WOD (Workout of the Day) is a prescribed workout that typically involves multiple exercises and a set time or number of repetitions. An EMOM (Every Minute on the Minute) is a workout where you perform a specific number of repetitions of an exercise every minute for a set duration.

What is the importance of community in CrossFit?

The CrossFit community fosters a sense of camaraderie, support, and accountability, which can enhance motivation and help individuals achieve their fitness goals.