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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
Francisco Muñoz Carvajal
did the
1 round of:
  • Thruster
    with 35 Kgs / 75 lbs
    15 reps
  • Tuck jump
    60 reps
  • Thruster
    with 25 Kgs / 55 lbs
    20 reps
  • Tuck jump
    60 reps
  • Thruster
    with 15 Kgs / 35 lbs
    30 reps
  • Tuck jump
    60 reps
in a time of 7 mins 14 secs
Francisco Muñoz Carvajal
did the
7 rounds of:
  • Jerk
    with 35 Kgs / 75 lbs
    7 reps
  • Pull-up
    9 reps
  • Burpee
    5 reps
in a time of 11 mins 40 secs
photo
Tim
Pool
did the
1 round of:
  • Burpee
    20 reps
in a time of 1 min 11 secs
Michael Anania
did the
1 round of:
  • Shoulder press
    3 reps
  • Deadlift
    3 reps
  • Bench press
    3 reps
with a result of 315 Kgs / 695 Lbs
Michael Anania
did the
1 round of:
  • Sprinting
    200 meters
in a time of 0 mins 37 secs
Michael Anania
did the
1 round of:
  • Burpee
    20 reps
in a time of 0 mins 57 secs
Michael Anania
did the
7 rounds of:
  • Back squat
    1 rep
with a result of 152 Kgs / 335 Lbs
Michael Anania
did the
1 round of:
  • Air squat
    50 reps
  • Shoulder press
    with 40 Kgs / 90 lbs
    9 reps
  • Air squat
    100 reps
  • Shoulder press
    with 40 Kgs / 90 lbs
    15 reps
  • Air squat
    50 reps
  • Shoulder press
    with 40 Kgs / 90 lbs
    21 reps
in a time of 10 mins 48 secs
Francisco Muñoz Carvajal
did the
1 round of:
  • Pull-up
    3 reps
  • Pull-up
    2 reps
  • Pull-up
    2 reps
  • Pull-up
    2 reps
  • Pull-up
    1 rep
  • Pull-up
    1 rep
  • Pull-up
    1 rep
  • Pull-up
    1 rep
  • Pull-up
    1 rep
with a result of 18 Kgs / 39 Lbs
"18,5"
Ken Hubble
did the
3 rounds of:
  • Tire flip
    with 249 Kgs / 550 lbs
    2 reps
  • Sledgehammer tire hit
    with 4 Kgs / 8 lbs
    50 reps
  • Toes-to-bar
    10 reps
in a time of 9 mins 45 secs
photo
Larry
Parazine
did the
1 round of:
  • Front squat
    10 reps
with a result of 43 Kgs / 95 Lbs
Timothy Strickland
did the
1 round of:
  • Burpee
    20 reps
in a time of 1 min 4 secs
photo
Tim
Pool
did the
Highest number of reps in 1 minute of:
  • Sit-up
with a result of 24 reps
photo
Tim
Pool
did the
Highest number of reps in 1 minute of:
  • Handstand push-up
with a result of 0 reps
photo
Mike
Jackson
did the
1 round of:
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    25 reps
  • Bench press
    with 60 Kgs / 130 lbs
    30 reps
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    50 reps
  • Bench press
    with 60 Kgs / 130 lbs
    20 reps
  • Sumo deadlift high pull
    with 20 Kgs / 45 lbs
    100 reps
  • Bench press
    with 60 Kgs / 130 lbs
    10 reps
in a time of 19 mins 14 secs
photo
Larry
Parazine
did the
1 round of:
  • Sit-up
    24 reps
  • Clean
    with 35 Kgs / 75 lbs
    15 reps
  • Sit-up
    20 reps
  • Clean
    with 35 Kgs / 75 lbs
    12 reps
  • Sit-up
    16 reps
  • Clean
    with 35 Kgs / 75 lbs
    9 reps
  • Sit-up
    12 reps
  • Clean
    with 35 Kgs / 75 lbs
    6 reps
  • Sit-up
    8 reps
  • Clean
    with 35 Kgs / 75 lbs
    3 reps
in a time of 16 mins 0 secs
Phi Cor
did the
1 round of:
  • Sprinting
    200 meters
in a time of 35 mins 0 secs
Phi Cor
did the
1 round of:
  • Sit-up
    40 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    15 reps
  • Sit-up
    32 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    12 reps
  • Sit-up
    24 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    9 reps
  • Sit-up
    16 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    6 reps
  • Sit-up
    8 reps
  • Dumbbell Squat Clean
    with 12 Kgs / 25 lbs
    3 reps
in a time of 11 mins 0 secs
Phi Cor
did the
1 round of:
  • Jumping jack
    50 reps
  • Push-up
    50 reps
  • Air squat
    50 reps
  • Sit-up
    50 reps
  • Jumping jack
    50 reps
  • Lunge
    50 reps
  • Air squat
    50 reps
  • Jumping jack
    50 reps
in a time of 15 mins 0 secs
Christopher McGuire
did the
4 rounds of:
  • Running
    800 meters
in a time of 19 mins 43 secs
"Ran on treadmill; 1:30 walk @ 4.0 mph between intervals. 7.5mph/8.0/8.5/8.5 - 9.0."
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