CrossFit Benchmark Calculator
CrossFit benchmark workouts provide repeatable tests of work capacity across multiple fitness domains. By periodically retesting the same benchmark and comparing your time or score, you get an objective measure of fitness progress that is not biased by equipment variation or coach subjectivity. This calculator rates your performance on eight major CrossFit benchmark workouts against four performance levels from beginner to elite. Select the benchmark, enter your time in minutes and seconds, and see your performance rating and the time targets for each level. Scores assume the prescribed (Rx) load and full range of motion for all movements.
Benchmark performance standards
Fran: Elite <3:00, Advanced 3:00-5:00, Intermediate 5:00-8:00, Beginner >8:00
Grace: Elite <2:00, Advanced 2:00-4:00, Intermediate 4:00-7:00, Beginner >7:00
Diane: Elite <3:00, Advanced 3:00-5:00, Intermediate 5:00-9:00, Beginner >9:00
Helen: Elite <8:00, Advanced 8:00-10:00, Intermediate 10:00-14:00, Beginner >14:00
Cindy: Elite >25 rounds, Advanced 20-25, Intermediate 14-20, Beginner <14
Frequently asked questions
What are CrossFit benchmark workouts?
CrossFit benchmark workouts (also called 'The Girls' and 'The Heroes') are standardised WODs used to track fitness progress over time. Famous benchmarks include Fran (21-15-9 thrusters and pull-ups), Grace (30 clean and jerks), and Diane (21-15-9 deadlifts and handstand push-ups).
What is a good Fran time?
For Fran (21-15-9 thrusters at 95/65 lb and pull-ups): under 3 minutes is elite, 3 to 5 minutes is advanced, 5 to 8 minutes is intermediate, and above 8 minutes is beginner level. These standards assume full range of motion and unbroken or minimally broken sets.
What is a good Grace time?
For Grace (30 clean and jerks at 135/95 lb): under 2 minutes is elite, 2 to 4 minutes is advanced, 4 to 7 minutes is intermediate, above 7 minutes is beginner. Elite athletes often complete Grace in under 90 seconds.
Are CrossFit benchmarks scalable?
Yes. All CrossFit workouts can be scaled by reducing load, substituting movements, or modifying range of motion. Scaling allows beginners and intermediate athletes to perform the same workout pattern while building toward the prescribed (Rx) version.
How often should I test benchmark workouts?
Testing a benchmark workout every 8 to 12 weeks is sufficient to track meaningful progress. Testing too frequently does not allow enough training adaptation. Many athletes use benchmark results to mark the beginning and end of training cycles.
Official sources
- CrossFit Inc: CrossFit Movement Standards.
- National Strength and Conditioning Association: NSCA High-Intensity Training.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.