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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
Michelle Unterzuber
did the
As many rounds and reps as possible in 10 minutes of:
  • Knees to elbows
    2 reps
  • Push-up
    6 reps
with a result of 13 rounds and 0 reps
"scaled "
Francisco Muñoz Carvajal
did the
As many rounds and reps as possible in 12 minutes of:
  • Power clean
    with 25 Kgs / 55 lbs
    7 reps
  • Thruster
    with 30 Kgs / 65 lbs
    7 reps
  • Burpee
    5 reps
with a result of 8 rounds and 6 reps
"cant change weights between rounds so i only used 30kg for the barbell."
Michelle Unterzuber
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 13 reps
" sit ups"
Michelle Unterzuber
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 20 reps
"kneeling "
Michelle Unterzuber
did the
Highest number of reps in 1 minute of:
  • Pull-up
with a result of 14 reps
"associated with 100# "
ich bins
did the
5 rounds of:
  • Ladies' push-up
  • Assisted Pull-up
with a result of 112 reps
Francisco Muñoz Carvajal
did the
1 round of:
  • Shoulder press
    with 20 Kgs / 45 lbs
    21 reps
  • Pull-up
    15 reps
  • Shoulder press
    with 20 Kgs / 45 lbs
    15 reps
  • Pull-up
    9 reps
  • Shoulder press
    with 20 Kgs / 45 lbs
    9 reps
  • Pull-up
    3 reps
in a time of 5 mins 14 secs
"mmm did "the fran" but with 22kg"
Tony austwick
did the
1 round of:
  • Back squat
    5 reps
  • Back squat
    5 reps
  • Back squat
    3 reps
  • Back squat
    3 reps
  • Back squat
    3 reps
  • Back squat
    1 rep
  • Back squat
    1 rep
  • Back squat
    1 rep
  • Back squat
    1 rep
  • Back squat
    1 rep
with a result of 580 Kgs / 1278 Lbs
Francisco Muñoz Carvajal
did the
1 round of:
  • Dumbbell Hang squat clean
    with 12 Kgs / 25 lbs
    21 reps
  • Shoulder press
    with 25 Kgs / 55 lbs
    21 reps
  • Dumbbell Hang squat clean
    with 12 Kgs / 25 lbs
    15 reps
  • Shoulder press
    with 25 Kgs / 55 lbs
    15 reps
  • Dumbbell Hang squat clean
    with 12 Kgs / 25 lbs
    9 reps
  • Shoulder press
    with 25 Kgs / 55 lbs
    9 reps
in a time of 8 mins 2 secs
"only had enough disk weights to get 2 dumbells with 14kg and the barbell with 26.5kg need to buy/get more disk weights"
Francisco Muñoz Carvajal
did the
Highest number of reps in 1 minute of:
  • Box jump
with a result of 17 reps
Rui Botas
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 55 reps
photo
Shannon
Moon
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 29 reps
"butterfly sit ups"
photo
Shannon
Moon
did the
5 rounds of:
  • Front squat
    with 30 Kgs / 65 lbs
    3 reps
  • Box jump
    5 reps
in a time of 2 mins 32 secs
"24 inch box "
photo
Shannon
Moon
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 23 reps
Sean Kenney
did the
1 round of:
  • Pull-up
    90 reps
  • Push-up
    180 reps
  • Air squat
    270 reps
  • Running
    3218 meters
in a time of 44 mins 27 secs
Nic Arras
did the
3 rounds of:
  • Air squat
    40 reps
  • Front squat
    with 60 Kgs / 130 lbs
    5 reps
  • Air squat
    10 reps
  • Chest-to-bar pull-up
    5 reps
  • Air squat
    20 reps
  • Kettlebell swing (24 kg KB)
    8 reps
in a time of 16 mins 55 secs
"Did 10 KB swings instead of 8"
Andreas Söderberg
did the
1 round of:
  • Pistol
with a result of 0 reps
photo
Larry
Parazine
did the
Highest number of reps in 1 minute of:
  • Pull-up
with a result of 16 reps
photo
Emanuel
Palma
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 35 reps
Nic Arras
did the
1 round of:
  • Kettlebell swing (24 kg KB)
    100 reps
in a time of 11 mins 0 secs
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