The expert Denise Thomas, CrossFit Level 2 (the highest!) coach at Reebok CrossFit One in Canton, Massachusetts
You'll need A timer (our favorite: the free GymBoss app), a 5- to 15-pound dumbbell and a hand towel
Your plan After completing the warm-up below two times through, do WODs 1, 2 and 3 once each week on separate days. Track your progress for one month, then marvel at your improvement. Three, two, one...go! That's how CrossFitters start each WOD.
How to Talk CrossFit
Box Gym isn't in CrossFitters' vocab. They hit the box!
WOD Pronounced like wad (as in gum), it stands for Workout of the Day. You'll get three fast, effective WODs here.
Task priority Some WODs tell you exactly how many reps to do (e.g., three rounds of 10). Your goal is to race the clock—complete them as fast as you can with good form.
Time priority Other WODs (like WODs 1 and 3) tell you precisely how many minutes you have to perform AMRAP (as many rounds or reps as possible). Hustle, hustle!
Original article and pictures take www.self.com site
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