BURPEES: Burpees are a cornerstone of CrossFit workouts. Stand to start. Bend down and put your hands on the floor. Kick your legs back into a plank. Then do a push-up. Jump your legs back in and jump up with a hand clap overhead. Now repeat 100 times, just for funsies.

DOUBLE UNDERS: This ain’t your mama’s double-dutch. A double under is when a jump rope passes under you twice with only one jump. It takes timing and coordination to do this. Consequently, you’ll have welts all over your body.

BODY WEIGHT/AIR SQUAT: Stand up straight. Squat down until your hips are below your knees. Stand back up until your hips are once again fully extended. Keep that chest up! Fake a smile.

KNEES TO ELBOWS: Hang on! Hang from a pull-up bar and then shoot your knees up toward the torso until your elbows and knees touch. For a harder version, try bringing the toes all the way to the bar. For the hardest version, let go of the bar. (Ha. Don’t do that).

KIPPING PULL-UP: Watch almost any video on CrossFit and you’ll likely see people swinging from bars like sweaty, determined orangutans. But there’s a rhythm to that swinging that transfers horizontal motion to vertical force and allows for more (and quicker) pull-ups.

WALKING LUNGE: Using bodyweight, a barbell on the shoulders, or a weight plate held directly overhead, step forward with one foot and bend both legs until your back knee taps the ground. Repeat for the reps prescribed or until your legs wobble—whichever comes first.

ROPE CLIMB: Grab on tight and shimmy up a rope. A staple of CrossFit workouts.

DEADLIFT: Hip-width stance. Grab the bar on the floor (turn one hand in if it helps). Look straight ahead, keep back arched and stand up (don’t pull with your arms). Let the bar travel straight up along your legs. Push your heels into the ground. Walla.

SUMO DEADLIFT HIGH PULL: Take a wide stance over a barbell and explosively pull from the ground upward until the bar comes up to shoulder height— Wahoo!

THRUSTER: One of CrossFit’s most deceptively tiring movements, the thruster is—simply—a front squat followed by a push press (push the bar straight over your head). They could be called “cringers.”

HANDSTAND PUSH-UP: These are a basic movement for gymnasts—but a real challenge (and an awesome bar trick) for most regular folks. Go up to a wall. In one motion, put your hands on the floor kick your heels up onto the wall. Bend your arms to let the top of your head touch the floor. Now hoist your entire body back up until your arms are straight again. Good luck.

MUSCLE UP: In one of the most advanced CrossFit movements, you hang from gymnastic rings and explosively pull your chest above the rings to the bottom of a dip position. From there, push up until your arms are fully locked (getting down isn’t easy either).

GHD SIT-UP: A super sit-up. Sit face-up on a glute-ham developer. Reach back until your hands graze the ground, then explosively extend your legs and sit up. The GHD is an OMG sort of thing.

BOX JUMP: Jump up onto a box of a given height from a two-footed stance.

SNATCH: Get your mind out of the gutter. The snatch is one of two Olympic lifts.  Explosively lift a weighted barbell from ground to overhead in one movement. Squat under the bar and then stand up— or “recover”— to allow for heavier weights.

CLEAN & JERK: The other Olympic lift, the clean & jerk is two separate movements. Explosively lift a weighted barbell from the ground to the shoulders (squat if you need to and then stand to recover). After a brief pause, take a shallow dip and then drive upward to propel the bar overhead. You can land in a split position and then bring your feet back in line.

RING DIP: It’s just like a conventional bodyweight dip, only on gymnastic rings. The rings are unstable, making it harder to keep the hands close to the body (like dips needed to be any harder).

ROWING MACHINE: You row. On a machine. Just like how Olympic scullers do it in the Oympics. Pull back and extend your legs,  slide forward. Pull back and extend your legs, slide forward. Repeat for 5 minutes or 1000m. Yeehaw, honey!

WALLBALL: Hold a 20-pound (for men) or 14-pound (for ladies) medicine ball at your chest. Squat down and explosively stand up, throwing the ball toward an eight- or 10-foot target above their heads. Sounds like fun! But it’s not.

Here is the complete CrossFit TRAINING GUIDE.

AMRAP: As Many Reps/Rounds As Possible. It’s the number of times you can repeat a round of exercises in a set amount of time. For example, you might see how many times you can complete 5 deadlifts, 10 pullups, and 20 double-unders in 6 minutes (without puking).

For Time: Finish the prescribed workout (Rx) as quickly as you can.

Score: The total number of rounds completed. Tack on the extra reps you completed in the last round that you didn’t complete  (i.e., 8R + 12 would mean 8 rounds complete and 12 reps into the 9th round when time expired).

Rx: Completing each exercise of the workout without any modifications as prescribed (i.e. 7R +16 Rx)

CrossFit Games: The Superbowl of CrossFit where the most elite in the sport come to compete in the summer and be crowned the World’s Fittest Man and Woman.

CrossFit Open: A virtual CrossFit Games. CrossFitters register online, then compete at their box against other CrossFitters around the world on the same day.

Affiliate: A gym, or “box,” that’s officially affiliated with the CrossFit brand (and thus given CrossFit Headquarters’ blessing to spread the brand’s gospel). In order to become an affiliate, gyms must have CrossFit-certified trainers on staff.

CrossFit HQ: Owned and operated by founder Greg Glassman, the first CrossFit gym is located in Santa Cruz, CA. The location is a sort of Mecca for the compulsively fit, and the location still serves as the brain of CrossFit methodology and CrossFit.com

CrossFit Journal: The Journal is CrossFit’s internal publication featuring information on workouts, movements, inspirational stories, and news. Updated daily, the online publication charges readers $25 a year for unlimited access to research, articles, videos, and more.