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Services brought to you by CrossFit trainers
CustomWOD programming, Individualized CrossFit main site WOD Customized programming based on YOUR assessed skill levels, equipment and health levels.Only with 5 clicks you are provided the individualized version of the original CrossFit mainsite WOD every day. Designed to target weaknesses and maintain strength, while beinghighly variable. Keep track of what CrossFit HQ has in mind; exercises introduced here are likely to turn up at the CrossFit Games. Workout loads and volumes are set according to YOUR skill levels. The provided workout is short, normal or long according to YOUR current program sequence. You get WODs for which you have the equipment and you are skilled enough to perform. Training or WOD execution is assisted by CrossFit Level 1 trainers on demand. Workouts never contain exercises from most recent workouts. You get a warning if the WOD would overload your injured body parts. Your results are stored, can be compared and shared. Use this if you want comprehensive, fully customized and targeted programming. Use this if you just came for individual WODs, or if CrossFit main site programming suits you, and you work on weaknesses separately.

Welcome to CustomWOD!

CustomWOD is a fully automated service that provides you custom tailored functional workouts. Highly varied, functional exercises, scaled according to personal abilities to facilitate high intensity execution is the concise description of the workouts. These are custom tailored in a sense that they take into account the health level of your major joints, the available equipments and fitness levels. CustomWOD gives you workouts that aim to improve your weaknesses, while maintaining your strength.

How does it work?

As a new user of this site,
1 You will be driven through short physical tests, in order to evaluate the level of your physical skills (Stamina, Strength, Speed, Flexibility, Coordination etc) and ability levels in various movement patterns (Snatch, Squat, Deadlift, Running, Pull-up etc)
2 You will be asked to set your list of available equipments, and health levels of your major joints

Once that is done, CustomWOD gives you workouts that improve your weaknesses and maintain your strength. There are days when you will have to do a workout filled with exercises you are bad at, and there will be less days when workouts will be packed with your favorites. Anyhow, the workout will be scaled to your level, and in accordance with your personal settings (health levels, available equipments).

Why should You use CustomWOD?

If you prepare workouts for yourself, you probably find a reason and a way to avoid exercises or volumes you don't like. CustomWOD gives you workouts that lead to a more balanced fitness.
If someone prepares the workouts for a team which you are a member of, your personal goals will not necessarily be met. CustomWOD gives you workouts that are custom tailored for you.
You won't have to think about exercise substitutions any more. CustomWOD gives you workouts that are built up of exercises that you are physically able to perform and you have the equipment for.
With CustomWOD, variance does not mean random. With CustomWOD, variance means that you are driven through a well defined program sequence of which stages are set up so that your weaknesses and strength are targeted as heavily as they need to be in order to create a more balanced athlete.
Tutorial

Recent workouts
photo
James
Buwen
did the
As many rounds and reps as possible in 18 minutes of:
  • GHD sit-up
    10 reps
  • Hang power snatch
    with 25 Kgs / 55 lbs
    7 reps
with a result of 11 rounds and 6 reps
Vero O.o
did the
As many rounds and reps as possible in 4 minutes of:
  • Thruster
    15 reps
    with 10 Kgs / 20 lbs
  • Ring row
    12 reps
with a result of 2 rounds and 4 reps
photo
Fred
Tillon
did the
5 rounds of:
  • Shoulder press
    5 reps
    with 15 Kgs / 35 lbs
  • Pistol
    8 reps
  • Pull-up
    7 reps
  • Deadlift
    12 reps
    with 30 Kgs / 65 lbs
  • Power clean
    9 reps
    with 25 Kgs / 55 lbs
  • Jerk
    6 reps
    with 25 Kgs / 55 lbs
in a time of 27 mins 42 secs
Albert Fonte
did the
1 round of:
  • Front squat
    10 reps
with a result of 70 Kgs / 154 Lbs
Albert Fonte
did the
1 round of:
  • Deadlift
    3 reps
with a result of 70 Kgs / 154 Lbs
" "
photo
James
Buwen
did the
1 round of:
  • Running
    5000 meters
in a time of 29 mins 25 secs
David Khanaferov
did the
6 rounds of:
  • Knees to elbows
    7 reps
  • Deadlift
    21 reps
    with 25 Kgs / 55 lbs
in a time of 15 mins 0 secs
Michael Anania
did the
5 rounds of:
  • Running
    400 meters
  • Burpee
    15 reps
  • Broad jump
    10 meters
in a time of 16 mins 3 secs
Michael Anania
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 159 Kgs / 350 Lbs
photo
John
Causley
did the
1 round of:
  • Muscle up
with a result of 0 reps
" "
Michael Anania
did the
As many rounds and reps as possible in 20 minutes of:
  • Shoulder press
    5 reps
    with 45 Kgs / 100 lbs
  • Chest-to-bar pull-up
    4 reps
  • One-arm Dumbbell Snatch
    10 reps
    with 11 Kgs / 25 lbs
with a result of 14 rounds and 0 reps
photo
Richard
Satchell
did the
5 rounds of:
  • Kettlebell swing (24 kg KB)
    30 reps
  • Double under
    30 reps
  • Running
    200 meters
in a time of 13 mins 59 secs
photo
Mark
Gullickson
did the
1 round of:
  • Ground to Overhead
    30 reps
    with 35 Kgs / 75 lbs
in a time of 1 min 54 secs
"78#. Started with snatch and went to c&j about 10 reps in."
photo
Christopher
Barr
did the
4 rounds of:
  • Back squat
    20 reps
    with 52 Kgs / 115 lbs
  • Box jump
    20 reps
in a time of 11 mins 30 secs
photo
Dante
Ríos
did the
5 rounds of:
  • Dumbbell Thruster
    9 reps
    with 15 Kgs / 35 lbs
  • Pull-up
    3 reps
in a time of 6 mins 12 secs
David Khanaferov
did the
4 rounds of:
  • One-arm kettlebell swing (16 kg KB)
    6 reps
  • Sit-up
    11 reps
  • One-arm kettlebell swing (16 kg KB)
    6 reps
  • Push-up
    16 reps
in a time of 8 mins 0 secs
Neil Audette
did the
10 rounds of:
  • Deadlift
    15 reps
    with 85 Kgs / 185 lbs
  • Push-up
    19 reps
in a time of 24 mins 12 secs
Ken Hubble
did the
1 round of:
  • Snatch
    1 rep
with a result of 59 Kgs / 130 Lbs
photo
laura
lola_pants
did the
1 round of:
  • Rowing
    2000 meters
in a time of 9 mins 33 secs
"Holy crap. That was hard after my run. "
Neil Audette
did the
1 round of:
  • Sprinting
    200 meters
in a time of 0 mins 38 secs
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