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CrossFit is a training method and competitive fitness sport blending weightlifting, gymnastics and cardio in sessions called WODs (Workout of the Day). In competition, athletes perform varied movements as fast as possible or as many times as possible within a set time. Performance is measured objectively by time, repetitions or rounds completed.

Complete the prescribed WOD while meeting the movement standards, either as fast as possible or by accumulating the most work in a given time. The overall goal is to rank athletes by general physical fitness.

• •Meet the full movement standard: each rep must cover the required range of motion, otherwise it is disallowed (no-rep).
• •Know the format before starting: AMRAP (max rounds/reps in a time), For Time (finish fastest), or EMOM (a block each minute).
• •Follow the prescribed order of movements and loads; do not modify the WOD.
• •Count your repetitions aloud or have a judge validate them.
• •Choose a suitable version (Rx, scaled, or beginner) if you cannot do the prescribed one.
• •Stop when the time runs out or at the time cap.

A WOD's score depends on its format: in For Time, it is the total elapsed time (shortest wins); in AMRAP, it is the number of rounds and reps accumulated (highest wins). In a multi-event competition, each WOD gives a rank converted into points on a scale, and the overall standing cumulates these points across all WODs. If athletes are tied overall, the tie is broken in favor of the athlete with the best result in any single event.

A competition is made of several independent WODs, each with its own format (AMRAP, For Time, EMOM…) and often a time cap. A WOD's duration ranges from a few minutes to over twenty minutes depending on the event. The total number of events depends on the stage and the organizer.

The winner of a WOD is the athlete with the best time (For Time) or the greatest volume of work (AMRAP). The overall winner is the one with the best cumulative points across all events.