Slide 1
Slide 2
Slide 3
Slide 4
Slide 5
Slide 6
Slide 7
Slide 8
Slide 9
Slide 10
Slide 11
Slide 12
Slide 13
Slide 14
Slide 15
Slide 16
Slide 17
Remember me
Login or register via facebook
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
Rafael
Gonzalez
did the
10 rounds of:
  • Back squat
    2 reps
with a result of 90 Kgs / 198 Lbs
"ok"
Ken Hubble
did the
1 round of:
  • Ground to Overhead
    30 reps
    with 40 Kgs / 90 lbs
in a time of 2 mins 4 secs
jacob niederer
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 138 Kgs / 305 Lbs
Sean Vander Meulen
did the
10 rounds of:
  • Sprinting
    100 meters
in a time of 16 mins 30 secs
Sean Vander Meulen
did the
10 rounds of:
  • Tuck jump
    20 reps
in a time of 15 mins 40 secs
Lynnett Tiszauer
did the
1 round of:
  • Bar Muscle up
with a result of 5 reps
"did two sets of 5 and did with assisted 45# ... I usually use 50# assisted so this is progress!!"
Lynnett Tiszauer
did the
As many rounds and reps as possible in 12 minutes of:
  • Power clean
    7 reps
    with 10 Kgs / 20 lbs
  • Thruster
    7 reps
    with 10 Kgs / 20 lbs
  • Burpee
    3 reps
with a result of 5 rounds and 0 reps
"burpees were with knees to elbows. grow muscles grow!!"
Sean Vander Meulen
did the
1 round of:
  • Sprinting
    200 meters
in a time of 0 mins 28 secs
photo
Kevin
Thibeault
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 33 reps
photo
Kevin
Thibeault
did the
5 rounds of:
  • Dumbbell Hang squat clean
    5 reps
with a result of 16 Kgs / 35 Lbs
"per dumbbell. stayed at 35 the whole WOD"
Jose Cerqueira
did the
As many rounds and reps as possible in 20 minutes of:
  • Dumbbell Thruster
    5 reps
    with 7 Kgs / 15 lbs
  • Dumbbell power clean
    7 reps
    with 5 Kgs / 10 lbs
  • Dumbbell Sumo deadlift high pull
    10 reps
    with 10 Kgs / 20 lbs
with a result of 7 rounds and 5 reps
Jose Cerqueira
did the
5 rounds of:
  • Air squat
    60 reps
  • Walking Lunge
    80 meters
in a time of 27 mins 6 secs
photo
Stefano
Cavarretta
did the
As many rounds and reps as possible in 20 minutes of:
  • Sumo deadlift high pull
    9 reps
    with 24 Kgs / 50 lbs
  • Box jump
    9 reps
  • Shoulder press
    6 reps
    with 24 Kgs / 50 lbs
with a result of 0 rounds and 6 reps
Jose Cerqueira
did the
1 round of:
  • Dumbbell Thruster
    10 reps
with a result of 20 Kgs / 44 Lbs
Imran Siddiqui
did the
1 round of:
  • Handstand push-up
    9 reps
  • Dumbbell front squat
    33 reps
    with 14 Kgs / 30 lbs
  • Burpee
    9 reps
  • Handstand push-up
    7 reps
  • Dumbbell front squat
    27 reps
    with 14 Kgs / 30 lbs
  • Burpee
    7 reps
  • Handstand push-up
    5 reps
  • Dumbbell front squat
    21 reps
    with 14 Kgs / 30 lbs
  • Burpee
    5 reps
  • Handstand push-up
    3 reps
  • Dumbbell front squat
    15 reps
    with 14 Kgs / 30 lbs
  • Burpee
    3 reps
  • Handstand push-up
    1 rep
  • Dumbbell front squat
    9 reps
    with 14 Kgs / 30 lbs
  • Burpee
    1 rep
in a time of 14 mins 20 secs
Jose Cerqueira
did the
1 round of:
  • Dumbbell Clean & Jerk
    10 reps
with a result of 10 Kgs / 22 Lbs
Jose Cerqueira
did the
Highest number of reps in 1 minute of:
  • Box jump
with a result of 30 reps
" "
photo
Stefano
Cavarretta
did the
Highest number of reps in 1 minute of:
  • Box jump
with a result of 29 reps
photo
Stefano
Cavarretta
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 60 Kgs / 132 Lbs
Piotr Szyniarowski
did the
1 round of:
  • Double under
with a result of 40 reps
Back to top