In a past life I did CrossFit from the main site. I basically followed the WOD. My observations were as follows:
- No thought is given to muscle/joint overuse. It was common to have a, for example, shoulder intensive workout on Monday, followed by a shoulder intensive workout on a Tuesday, followed by a, you guessed it, shoulder intensive workout on Wednesday. Look at the last 6 workouts: high rep clean and jerks, high rep thrusters and chest to bar pull-ups, 2.25km of rowing for time plus toe to bars, high rep jerks, push presses, overhead squats, and presses, burpee pull-ups and power cleans mixed together for time, max effort 2RM thrusters. Shoulder surgeons must love CrossFit.
- Some workouts seem absolutely ridiculous. For example, if you can't do muscle-ups, the suggestion is to do 3 pull-ups and 3 dips for every muscle-up. There were workouts that would have you do literally 100+ pull-ups and dips for time.
- Good lifts used for stupid purposes. There were often workouts that had you do Olympic lifts (cleans, snatches) either for high reps, or in between other exhaustive exercises. This neglects the main reason to do Olympic lifts, which is to develop power, and increases risk of injury. Jerking up a heavy barbell 15 times when you've just sprinted a lap and done 50 burpees is not simply hard - it's stupid.