Here’s a serious response:
You should go and look at the Crossfit website. No one on T-Nation really knows anything about Crossfit. As far as I can tell, the Crossfit community has quite a few more exceptional athletes than this forum does. I don’t Crossfit but I like to look at everything.
If someone is going to do Crossfit, a good idea is to start their training session with a skill practice or pure strength work. Crossfit workouts often have people doing movements that require a good amount of skill to be proficient in: Double Under Jump Rope, Handstand Push-ups, Muscle-Ups, Pistol Squats, etc. To be good at Crossfit you also need to have a level of max strength that cannot be achieved only through their conventional crossfit-style workouts. So you gotta start some of your sessions working on your olympic lifts, power lifts, weighted ring dips, weighted pull-ups, and strongman equipment if you have access to it.
Crossfit demands you be pretty good in a consistent list of disciplines, Olympic-Style Weightlifting arguably being the most fundamental one. So there is Weightlifting, Powerlifting, Indoor Rowing, Running, Novice Gymnastics, Calisthenics, and a mess of some other stuff. Your “programming” will depend on where your weaknesses are. The Crossfit programming of someone with a 8-minute mile and a 500 pound squat should be different than the programming of someone with a 5-minute mile and a 200 pound squat.
After you have done some strength work and/or skill work, you move onto your “Med/Con.” This is your conditioning workout, your typical Crossfit workout. There are a ton of workouts to choose from. The “original” ones that people in the community do the most and care about their times the most in are Fran, Helen, Grace, Flithy 50, and Fight Gone Bad. People typically train by choosing random Med/Con workouts then they return to these workouts and track their times to gauge their progress.
If you’re looking for Med/Con workouts to do then you can find Workouts of the Day or WODs at the Crossfit Main Site Crossfit.com. Workouts that are named after girls are accessible to most athletic people. Workouts named after fallen war heroes will be a lot tougher. You can also find versions of Crossfit geared towards particular goals. The CrossFit Football site is a solid resource for training anyone who is in a contact sport. Crossfit Gymnastics is a good site if you want to focus on gymnastics skills. CrossFit Endurance is a good site if you’re an endurance sport type and may even be a good option if you’re looking to outright replace your style of training for Endurance events.
So 3 days of training could look like this.
-Double Under Jump-Rope Practice
-Front Squat: Work Up to a New 5 Rep Max
-Pistol Squat Practice
-Push Press: 3 sets of 5 across
-Power Snatch: 7 Singles
-Tire Filips: Depends on your Tire
But if you’re just telling somoene you know to get into Crossfit, it’s unfair that you would expect them to learn everything about it on their own. Have them join a Crossfit Gym. There are thousands of them. There is probably one nearby.