Here is a WOD link to the crossfit I go to:
It's just the WOD, the rest of the workout isn't posted.
We start with a warm up, then the challenge, then WOD and end with play time.
The daily challenge is usually some type of weight max, timed fat burning exercises, or an obstacle course. The warm up is usually a combination of stretches, sprints, pushups, pullups, abs and plyometrics. Then on to the WOD!!
And play time is a chance to focus on personal things with a coach, cool down, stretching, meal planning, and running or more lifting.
I've done it for about three months now and I've noticed some serious change in my back and legs.
Hope this helps!