WOD stands for "Workout of the Day." It refers to the specific exercise or training routine prescribed by CrossFit coaches for participants to complete on a given day. WODs are typically designed to be intense and challenging, combining a variety of functional movements from different disciplines like weightlifting, cardio, and gymnastics. Each WOD varies from day to day, ensuring a diverse and well-rounded fitness program.

During a 1-hour CrossFit session, you can expect the following:
- Warm-up: The class begins with a dynamic warm-up to prepare your body for the workout.
- Skill/Strength Training: Some sessions may include specific skill or strength work to improve technique and build strength in various movements.
- Workout of the Day (WOD): The main part of the session is the WOD, which typically lasts around 15-25 minutes. It consists of a combination of functional exercises, such as weightlifting, bodyweight movements, and cardio exercises, performed at high intensity.
- Coaching and Scaling: Throughout the session, the coach provides guidance on proper form and technique. They can also help scale the workout to fit your fitness level if needed.
- Community: CrossFit fosters a strong sense of community, so expect camaraderie and support from fellow participants throughout the session.