The “WOD” is the “workout of the day.” Each day, a new WOD is programmed at the gym, and it’s part of a complete program designed to improve overall strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.
Your Coach will scale you down to a weight that’s manageable for you and substitute movements you can do. For instance, instead of pullups you might do ring rows, or for pushups you could do them on your knees or use a band for assistance. If box jumps freak you out…you can always do step ups instead. For most lifting exercises, like deadlifts and back squats, your Coach will start you out with an empty barbell, then help you decide when it is appropriate to add weight based on your abilities and form. Safety first!
When substituting aerobic exercises, use comparable time intervals. For example, if you run 400 meters in 2 mins, then you could row, bike, jump rope, etc. for 2 mins. Heavy-bag work, kettlebell or dumbbell swings, or weighted box stepping can also be used if other options are not available.
That’s up to you. Manufacturers now offer shoes designed specifically for CrossFit, and some athletes will use different shoes for different workouts. For example, weightlifting shoes have elevated, non-compressible heels. However, remember that the shoes don’t make you fitter.