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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
Luigi Santonocito
did the
As many rounds and reps as possible in 12 minutes of:
  • Hang power snatch
    with 30 Kgs / 65 lbs
    8 reps
  • Jerk
    with 20 Kgs / 45 lbs
    8 reps
with a result of 7 rounds and 9 reps
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Power clean
    with 36 Kgs / 80 lbs
    2 reps
  • Jerk
    with 36 Kgs / 80 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power clean
    with 43 Kgs / 95 lbs
    2 reps
  • Jerk
    with 43 Kgs / 95 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power clean
    with 50 Kgs / 110 lbs
    2 reps
  • Jerk
    with 50 Kgs / 110 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power clean
    with 54 Kgs / 120 lbs
    2 reps
  • Jerk
    with 54 Kgs / 120 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power clean
    with 54 Kgs / 120 lbs
    2 reps
  • Jerk
    with 54 Kgs / 120 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power clean
    with 58 Kgs / 125 lbs
    2 reps
  • Jerk
    with 58 Kgs / 125 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power clean
    with 58 Kgs / 125 lbs
    2 reps
  • Jerk
    with 58 Kgs / 125 lbs
    1 rep
  • Ring push-up
    6 reps
in a time of 13 mins 30 secs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Power snatch
    with 24 Kgs / 50 lbs
    2 reps
  • Push Press
    with 24 Kgs / 50 lbs
    2 reps
  • Overhead squat
    with 24 Kgs / 50 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power snatch
    with 28 Kgs / 60 lbs
    2 reps
  • Push Press
    with 28 Kgs / 60 lbs
    2 reps
  • Overhead squat
    with 28 Kgs / 60 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power snatch
    with 33 Kgs / 70 lbs
    2 reps
  • Push Press
    with 33 Kgs / 70 lbs
    2 reps
  • Overhead squat
    with 33 Kgs / 70 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power snatch
    with 35 Kgs / 75 lbs
    2 reps
  • Push Press
    with 35 Kgs / 75 lbs
    2 reps
  • Overhead squat
    with 35 Kgs / 75 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power snatch
    with 35 Kgs / 75 lbs
    2 reps
  • Push Press
    with 35 Kgs / 75 lbs
    2 reps
  • Overhead squat
    with 35 Kgs / 75 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power snatch
    with 38 Kgs / 85 lbs
    2 reps
  • Push Press
    with 38 Kgs / 85 lbs
    2 reps
  • Overhead squat
    with 38 Kgs / 85 lbs
    1 rep
  • Ring push-up
    6 reps
  • Power snatch
    with 38 Kgs / 85 lbs
    2 reps
  • Push Press
    with 38 Kgs / 85 lbs
    2 reps
  • Overhead squat
    with 38 Kgs / 85 lbs
    1 rep
  • Ring push-up
    6 reps
in a time of 12 mins 40 secs
photo
Тарас
ХАМАРДЮК
did the
3 rounds of:
  • Dumbbell Push Press
    with 9 Kgs / 20 lbs
    15 reps
  • Ring row
    13 reps
in a time of 3 mins 31 secs
photo
Тарас
ХАМАРДЮК
did the
1 round of:
  • Dumbbell Clean & Jerk
    with 14 Kgs / 30 lbs
    20 reps
in a time of 3 mins 19 secs
"It went heavy...)"
Peter Meehan
did the
1 round of:
  • Running
    5000 meters
in a time of 20 mins 0 secs
Peter Meehan
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 61 Kgs / 135 Lbs
Peter Meehan
did the
Highest number of reps in 1 minute of:
  • Tuck jump
with a result of 35 reps
Peter Meehan
did the
1 round of:
  • Pistol
with a result of 0 reps
Peter Meehan
did the
1 round of:
  • Burpee
    80 reps
in a time of 2 mins 0 secs
Peter Meehan
did the
1 round of:
  • Burpee
    20 reps
in a time of 0 mins 45 secs
Peter Meehan
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 60 reps
Peter Meehan
did the
Highest number of reps in 1 minute of:
  • Handstand push-up
with a result of 0 reps
Peter Meehan
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 55 reps
Michael Anania
did the
1 round of:
  • Snatch
    1 rep
with a result of 68 Kgs / 150 Lbs
Michael Anania
did the
1 round of:
  • Kettlebell swing (16 kg KB)
    100 reps
in a time of 4 mins 6 secs
Michael Anania
did the
As many rounds and reps as possible in 20 minutes of:
  • Pull-up
    5 reps
  • Push-up
    10 reps
  • Air squat
    15 reps
with a result of 14 rounds and 15 reps
greg mowles
did the
As many rounds and reps as possible in 4 minutes of:
  • Dumbbell Thruster
    with 9 Kgs / 20 lbs
    15 reps
  • Pull-up
    12 reps
with a result of 2 rounds and 4 reps
Phi Cor
did the
5 rounds of:
  • Dumbbell Clean & Jerk
    with 6 Kgs / 15 lbs
    9 reps
  • Sprinting
    200 meters
in a time of 11 mins 15 secs
Phi Cor
did the
1 round of:
  • Dumbbell Hang squat clean
    with 10 Kgs / 20 lbs
    21 reps
  • Handstand push-up
    15 reps
  • Dumbbell Hang squat clean
    with 10 Kgs / 20 lbs
    15 reps
  • Handstand push-up
    10 reps
  • Dumbbell Hang squat clean
    with 10 Kgs / 20 lbs
    9 reps
  • Handstand push-up
    5 reps
in a time of 4 mins 0 secs
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