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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
Dante
Ríos
did the
1 round of:
  • Box jump
    35 Reps
  • Jumping Pull-up
    25 Reps
  • Kettlebell swing (16 kg KB)
    35 Reps
  • Walking Lunge
    35 Reps
  • Knees to elbows
    30 Reps
  • Push Press
    with 20 Kgs / 45 lbs
    25 Reps
  • Superman
    25 Reps
  • Thruster
    30 Reps
    with 20 Kgs / 45 lbs
  • Burpee
    30 Reps
  • Single jump
    50 Reps
in a time of 24 mins 5 secs
stephen geib
did the
3 rounds of:
  • Running
    400 meters
  • Kettlebell swing (24 kg KB)
    21 Reps
  • Pull-up
    12 Reps
in a time of 11 mins 6 secs
"91 degree temp, 3pm"
John Morgan
did the
1 round of:
  • Thruster
    70 Reps
    with 10 Kgs / 20 lbs
  • Pull-up
    80 Reps
  • Pistol progression
    20 Reps
  • One-arm Dumbbell Snatch
    20 Reps
    with 14 Kgs / 30 lbs
in a time of 21 mins 22 secs
Ivan detto
did the
Highest number of Reps in 1 minute of:
  • Handstand push-up
with a result of 24 Reps
photo
Tóth
Imre
did the
5 rounds of:
  • Thruster
    5 Reps
    with 90 Kgs / 200 lbs
  • Muscle up
    6 Reps
  • Running
    400 meters
in a time of 11 mins 8 secs
photo
Ben
Mathews
did the
1 round of:
  • Single jump
    20 Reps
  • Shoulder press
    50 Reps
    with 15 Kgs / 35 lbs
  • Toes-to-bar
    20 Reps
  • Shoulder to overhead
    30 Reps
    with 25 Kgs / 55 lbs
  • Walking Lunge
    30 meters
    with 35 Kgs / 75 lbs
in a time of 11 mins 7 secs
photo
Dave
Heino
did the
5 rounds of:
  • Sprinting
    30 meters
  • Pistol
    8 Reps
in a time of 1 min 39 secs
"3:39 with the rest periods included."
Christopher Witkowski
did the
7 rounds of:
  • Running
    400 meters
  • Back squat
    30 Reps
    with 20 Kgs / 45 lbs
in a time of 80 mins 0 secs
"So after 40 minutes of trying this WOD I got 3.5 rounds. Part of that problem was still working up to 400m with my ankle, so I walked and ran some of it thinking I was going to do all 7 rounds. After doing heavy back squats yesterday, I was concerned with 210 more. My form was deteriorating so I called it quits after 40 minutes. Logged 80 minutes as an estimate."
photo
Jason
Costanzo
did the
5 rounds of:
  • Air squat
    30 Reps
  • Dumbbell Deadlift
    1 Reps
    with 20 Kgs / 45 lbs
  • Dumbbell Squat Clean
    3 Reps
    with 12 Kgs / 25 lbs
  • Dumbbell Jerk
    5 Reps
    with 12 Kgs / 25 lbs
  • Bar Muscle up
    1 Reps
  • Rope climb
    2 meters
in a time of 12 mins 55 secs
photo
Jason
Costanzo
did the
1 round of:
  • Rope climb
    25 meters
in a time of 10 mins 0 secs
"could not complete 25m, entered result of 10 min"
photo
Jason
Costanzo
did the
1 round of:
  • Rowing
    2000 meters
in a time of 9 mins 36 secs
photo
Chris
James
did the
1 round of:
  • Rowing
    800 meters
  • Thruster
    30 Reps
    with 20 Kgs / 45 lbs
  • Pull-up
    12 Reps
in a time of 6 mins 50 secs
Marcus Ljung
did the
Highest number of Reps in 1 minute of:
  • Handstand push-up
with a result of 10 Reps
adey faiers
did the
As many rounds and reps as possible in 15 minutes of:
  • Kettlebell swing (16 kg KB)
    15 Reps
  • Tuck jump
    10 Reps
  • Push-up
    40 Reps
with a result of 7 rounds and 1 rep
"40 reps of push up is a lot per round for me, did max press ups per rounds. 40/25/20/15/15/15/15. Avg 20 reps per round"
Marcus Ljung
did the
Highest number of Reps in 1 minute of:
  • Sit-up
with a result of 43 Reps
Marcus Ljung
did the
Highest number of Reps in 7 minutes of:
  • Back squat
    with 40 Kgs / 90 lbs
with a result of 117 Reps
photo
Sophie Rose
Langdon
did the
1 round of:
  • Back squat
    50 Reps
    with 25 Kgs / 55 lbs
  • GHD sit-up
    20 Reps
  • Back squat
    50 Reps
    with 20 Kgs / 45 lbs
  • Back extension
    25 Reps
  • Back squat
    50 Reps
    with 15 Kgs / 35 lbs
  • GHD sit-up
    20 Reps
in a time of 17 mins 9 secs
photo
Kevin
Thibeault
did the
Highest number of Reps in 1 minute of:
  • Ring dip
with a result of 9 Reps
photo
Kevin
Thibeault
did the
1 round of:
  • Pistol
with a result of 12 Reps
"Assisted, a lot!!!"
photo
Kevin
Thibeault
did the
1 round of:
  • Burpee
    20 Reps
in a time of 1 min 34 secs
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