CrossFit.com publishes the workout of the day—WOD—daily, and athletes can reference the Exercises and Demos page to learn the movements commonly seen in the workouts.
It must be understood that CrossFit.com workouts are extremely demanding and will tax the capacities of even the world's best athletes. You would be well advised to take on the WOD cautiously and move toward completing the workouts comfortably and consistently before throwing yourself at them 100 percent. The best results have come for those who have scaled the workouts down to establish competency before maximizing intensity. Workouts can be scaled—or modified—by adjusting the length, number of reps, loads, distances or even movements. Properly implemented scaling preserves the intent of the original workout while taking into account the unique needs of the athlete.
The workouts on CrossFit.com represent one presentation of the CrossFit philosophy of constantly varied functional movements performed at high intensity. You'll see a mixture of gymnastics, strength training and conditioning, all presented in variety of formats. Some workouts are longer than others, and some will contain more or less elements. The overall goal is to ensure athletes are exposed to a broad array of movements, loads and time domains.
Additional information about performing and modifying CrossFit.com workouts can be found on the Frequently Asked Questions page.