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
david forbes
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 30 reps
david forbes
did the
1 round of:
  • Rowing
    2000 meters
in a time of 8 mins 40 secs
david forbes
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 70 Kgs / 155 Lbs
Tim Cain
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 12 rounds and 27 reps
"45lb air squats"
bryan black
did the
6 rounds of:
  • Running
    200 meters
  • Assisted Pull-up
    25 reps
in a time of 60 mins 0 secs
photo
Richard
Satchell
did the
Highest number of reps in 1 minute of:
  • Push-up
with a result of 43 reps
photo
Richard
Satchell
did the
1 round of:
  • Deadlift
    3 reps
with a result of 180 Kgs / 396 Lbs
photo
Richard
Satchell
did the
1 round of:
  • Deadlift
    with 100 Kgs / 220 lbs
    21 reps
  • Overhead squat
    21 reps
    with 40 Kgs / 90 lbs
  • Deadlift
    with 100 Kgs / 220 lbs
    15 reps
  • Overhead squat
    15 reps
    with 40 Kgs / 90 lbs
  • Deadlift
    9 reps
    with 100 Kgs / 220 lbs
  • Overhead squat
    9 reps
    with 40 Kgs / 90 lbs
in a time of 6 mins 27 secs
bill scott
did the
5 rounds of:
  • Bench press
  • Assisted Pull-up
with a result of 100 reps
photo
Larry
Parazine
did the
2 rounds of:
  • Running
    400 meters
  • Pull-up
    10 reps
  • Front squat
    30 reps
    with 15 Kgs / 35 lbs
  • Toes-to-bar
    10 reps
  • Power clean
    30 reps
    with 20 Kgs / 45 lbs
in a time of 22 mins 30 secs
Steve Petersen
did the
1 round of:
  • Running
    5000 meters
in a time of 41 mins 32 secs
"5k trail run // 84.0°(Felt like 84.0°); Partly Cloudy; 4 mph S wind; 45% humidity"
Myron Clemence
did the
1 round of:
  • Dumbbell Clean & Jerk
    20 reps
    with 14 Kgs / 30 lbs
in a time of 0 mins 58 secs
Nichole Hayn
did the
As many rounds and reps as possible in 12 minutes of:
  • Burpee
    4 reps
  • Single jump
    20 reps
with a result of 6 rounds and 0 reps
photo
Helder
Feitoza
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 10 Kgs / 22 Lbs
Myron Clemence
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 32 reps
Bob DeMo
did the
1 round of:
  • Tuck jump
    35 reps
  • Jumping Pull-up
    45 reps
  • Kettlebell swing (16 kg KB)
    25 reps
  • Walking Lunge
    35 reps
  • Knees to elbows
    25 reps
  • Dumbbell Push Press
    with 10 Kgs / 20 lbs
    30 reps
  • Superman
    30 reps
  • Dumbbell Thruster
    35 reps
    with 10 Kgs / 20 lbs
  • Burpee
    10 reps
  • Double under
    30 reps
in a time of 20 mins 0 secs
Jeff Davis
did the
1 round of:
  • Clean & Jerk
    3 reps
with a result of 48 Kgs / 105 Lbs
photo
Mike
Jackson
did the
1 round of:
  • Thruster
    with 15 Kgs / 35 lbs
    70 reps
  • Assisted Pull-up
    20 reps
  • Pistol
    30 reps
  • One-arm Dumbbell Snatch
    30 reps
    with 16 Kgs / 35 lbs
in a time of 11 mins 38 secs
Samuel Rincon
did the
3 rounds of:
  • Clean & Jerk
    10 reps
    with 40 Kgs / 90 lbs
  • Sit-up
    35 reps
in a time of 5 mins 49 secs
Steven Spears
did the
1 round of:
  • Pistol
with a result of 0 reps
Back to top