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
Nate Wolf
did the
1 round of:
  • Tuck jump
    20 reps
  • Jumping Pull-up
    25 reps
  • Kettlebell swing (16 kg KB)
    30 reps
  • Walking Lunge
    20 reps
  • Knees to elbows
    40 reps
  • Push Press
    35 reps
    with 20 Kgs / 45 lbs
  • Superman
    30 reps
  • Thruster
    25 reps
    with 20 Kgs / 45 lbs
  • Burpee
    20 reps
  • Single jump
    50 reps
in a time of 20 mins 46 secs
photo
Stefano
Vallari
did the
10 rounds of:
  • Sprinting
    50 meters
  • Pull-up
    9 reps
  • Sprinting
    50 meters
  • Burpee
    10 reps
in a time of 19 mins 20 secs
Nate Wolf
did the
1 round of:
  • Kettlebell swing (24 kg KB)
    100 reps
in a time of 9 mins 0 secs
Nate Wolf
did the
1 round of:
  • Thruster
    3 reps
with a result of 45 Kgs / 99 Lbs
Nate Wolf
did the
1 round of:
  • Double under
with a result of 8 reps
Nate Wolf
did the
Highest number of reps in 1 minute of:
  • Pull-up
with a result of 15 reps
Nate Wolf
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 72 Kgs / 158 Lbs
Nate Wolf
did the
1 round of:
  • Burpee
    20 reps
in a time of 1 min 30 secs
Nate Wolf
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 55 reps
Nate Wolf
did the
Highest number of reps in 1 minute of:
  • Handstand push-up
with a result of 5 reps
photo
Robert
Strickland
did the
1 round of:
  • Ground to Overhead
    30 reps
    with 35 Kgs / 75 lbs
in a time of 5 mins 0 secs
Nate Wolf
did the
As many rounds and reps as possible in 10 minutes of:
  • Dumbbell Deadlift
    10 reps
    with 12 Kgs / 25 lbs
  • Tuck jump
    15 reps
with a result of 7 rounds and 0 reps
photo
Aris
Kaplen
did the
5 rounds of:
  • Power snatch
    10 reps
    with 20 Kgs / 45 lbs
  • Pistol progression
    16 reps
  • Single jump
    90 reps
in a time of 17 mins 2 secs
Johan Wasserfall
did the
1 round of:
  • Sprinting
    200 meters
in a time of 0 mins 35 secs
photo
Robert
Strickland
did the
1 round of:
  • Running
    5000 meters
in a time of 25 mins 32 secs
Chris Watkins
did the
1 round of:
  • Sprinting
    200 meters
in a time of 0 mins 29 secs
tim little
did the
1 round of:
  • Running
    5000 meters
in a time of 22 mins 5 secs
tim little
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 28 reps
tim little
did the
1 round of:
  • Pistol
with a result of 40 reps
jack ratliff
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 40 reps
Back to top