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Some wod clips:
What is the WOD?
The WOD is the prescribed set of exercises declared for training that day. It will tell you how many reps (repetitions) you should be aiming for, the weight you should be aiming to lift/push/press, the time you should be completing it in, the number of rounds you need to complete, whether you're up against the clock or if it's a rest day.
Scaling
If you're only starting out you may not be able to meet the required number of reps. Scale the number down. Instead of trying for 10 reps aim for 5. It's that easy. The next time this exercise comes around you know you'll be aiming to better 5 reps. Lets say you can't do pull-ups, do assisted ones, or jumping pull-ups. Either way you're still doing pull-ups.
Can't lift the required weight? then don't!! Lift a weight that you can safely manage to complete the exercise. After a few weeks of crossfitting you're going to start getting stronger. That's why we need you to record your training. It's great to be able to look back and see the weights you started off lifting, or the time it took you to complete a particular WOD.
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