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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
Mike
Sands
did the
5 rounds of:
  • Air squat
    60 reps
  • Burpee
    15 reps
in a time of 17 mins 39 secs
Maciej Krawczyk
did the
1 round of:
  • Power clean
    1 rep
    with 70 Kgs / 155 lbs
  • Hang squat clean
    1 rep
    with 60 Kgs / 130 lbs
  • Deadlift
    3 reps
    with 90 Kgs / 200 lbs
  • Front squat
    5 reps
    with 70 Kgs / 155 lbs
  • Front squat
    3 reps
    with 80 Kgs / 175 lbs
  • Front squat
    1 rep
    with 90 Kgs / 200 lbs
  • Front squat
    3 reps
    with 85 Kgs / 185 lbs
  • Front squat
    5 reps
    with 75 Kgs / 165 lbs
in a time of 0 mins 0 secs
"no for time - only max rep "
photo
Dave
Heino
did the
1 round of:
  • Deadlift
    with 61 Kgs / 135 lbs
    5 reps
  • Deadlift
    5 reps
    with 70 Kgs / 155 lbs
  • Deadlift
    5 reps
    with 79 Kgs / 175 lbs
  • Deadlift
    5 reps
    with 88 Kgs / 195 lbs
  • Deadlift
    5 reps
    with 93 Kgs / 205 lbs
  • Deadlift
    3 reps
    with 102 Kgs / 225 lbs
  • Deadlift
    3 reps
    with 107 Kgs / 235 lbs
  • Deadlift
    3 reps
    with 111 Kgs / 245 lbs
  • Deadlift
    3 reps
    with 116 Kgs / 255 lbs
  • Deadlift
    3 reps
    with 120 Kgs / 265 lbs
  • Deadlift
    3 reps
    with 125 Kgs / 275 lbs
in a time of 7 mins 20 secs
"At 40 second intervals: start at 135 lbs add 20 lbs every round doing 5 reps up to body weight; add 10 pounds every round doing 3 reps until failure."
photo
Dave
Heino
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 73 reps
Anthony Daconti
did the
1 round of:
  • Handstand push-up
    18 reps
  • Ring row
    21 reps
  • Handstand push-up
    12 reps
  • Ring row
    15 reps
  • Handstand push-up
    6 reps
  • Ring row
    9 reps
in a time of 8 mins 30 secs
Tom Geairn III
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 65 Kgs / 143 Lbs
Tom Geairn III
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 35 reps
Tom Geairn III
did the
1 round of:
  • Deadlift
    3 reps
with a result of 147 Kgs / 324 Lbs
Tom Geairn III
did the
1 round of:
  • Overhead squat
    3 reps
with a result of 79 Kgs / 174 Lbs
Johan Wasserfall
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 43 reps
Johan Wasserfall
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 124 Kgs / 273 Lbs
Sean Kennally
did the
1 round of:
  • Rowing
    500 meters
in a time of 1 min 40 secs
Sean Kennally
did the
1 round of:
  • Double under
with a result of 2 reps
"Everyone tells me there's an "aha" moment to dbl under but after over a year I haven't reached that moment. If anyone knows a good instructional video on the dbl under please post to comments. The ones I've seen so far haven't been helpful for me. Thnx"
Sean Kennally
did the
3 rounds of:
  • Handstand push-up
    7 reps
  • GHD sit-up
    19 reps
  • Hip-Back extension
    15 reps
in a time of 9 mins 10 secs
"Lot of work to do on hspu."
Sean Kennally
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 129 Kgs / 284 Lbs
"No rep'd 290"
photo
Christopher
Barr
did the
3 rounds of:
  • Rowing
    1000 meters
  • Push-up
    40 reps
  • Running
    800 meters
  • Ring pull-up
    18 reps
in a time of 40 mins 34 secs
photo
Richard
Satchell
did the
Highest number of reps in 1 minute of:
  • Pull-up
with a result of 18 reps
photo
Richard
Satchell
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 35 reps
photo
Tóth
Imre
did the
1 round of:
  • Dumbbell Thruster
    15 reps
    with 20 Kgs / 45 lbs
  • Ring row
    72 reps
  • Ring dip
    15 reps
  • Dumbbell Thruster
    12 reps
    with 20 Kgs / 45 lbs
  • Ring row
    48 reps
  • Ring dip
    12 reps
  • Dumbbell Thruster
    9 reps
    with 20 Kgs / 45 lbs
  • Ring row
    24 reps
  • Ring dip
    9 reps
in a time of 11 mins 54 secs
photo
Luke
Buckley
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 65 Kgs / 143 Lbs
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