CrossFit exercisers run, row, jump rope, climb rope and carry highly unusual objects. They quickly move large loads over long distances and put a powerlifting and weightlifting techniques. Next they use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. In 2009, CrossFit was offered in nearly 2,000 training facilities worldwide. It is used by various police, fire and military organizations as part of their fitness program, including canadian armed forces and the Danish Life Guards regiment.

CrossFit workouts last around an hour and consist of

Skill training (skill development), possibly associated with strength exercises,

a ten-to twenty-minute high-intensity training (conditioning),Stretching.

The core of each unit is executed with very high intensity execution of training exercises (conditioning). Each unit (also called "Workout of the Day (WOD) called") usually consists of a number of different exercises that can be performed in several rounds. Either a predetermined number of rounds to be performed in less time as possible, or at a predetermined time a possible number of rounds.The Training receives thereby a competitive character and is the basis of competitive regular CrossFit.

Workouts are put together by CrossFit certified trainers themselves or be posted on the CrossFit website. This includes a set of standardized training sessions, which are used as a benchmark for the measurement of training progress and wear women's first names, for example:

"Cindy" 5 pull ups, 10 push ups, 15 squats; as many rounds as possible in 20 minutes

"Fran": Thruster (squat and 95-pound dumbbells lift over the head) and pull-ups; 21/15/9 reps in the shortest possible time