[Powerslide]

I never trained at a cross-fit specific gym, but I did do workouts that were very similar to cross-fit when I was training heavily last year.

Since the thread asked for some workouts, here's one I love to hate.

LOUDER THAN 10.

5x ball slams (medium weight)
10x pushups (bodyweight)
15x kettlebell swings (heavier)

repeat 11 times for time. No rest between sets

edit - and how could I forget the infamous '300' workout from hell.

"300"

25x pull-up
50x pushup
50x deadlift (medium-heavy)
50x box jump (24")
50x floorwipers
50x kettlebell cleans
25x pull-up

for time. First time I did it it took me 30 minutes, I managed to take my time down from there. The deadlifts are challenging.