CrossFit Workout Score Calculator
Calculate and compare CrossFit WOD scores.
Convert between reps, rounds, and time-based scores for AMRAP, For Time, and EMOM workouts.
CrossFit workouts are scored in several ways depending on the workout type:
AMRAP (As Many Rounds/Reps As Possible): Score = total rounds completed + extra reps in the final incomplete round. Example: 5 rounds + 12 reps = “5+12” Total reps = (rounds × reps per round) + extra reps
For Time: Score = total time to complete the workout (lower is better). Compare your time to the Rx (prescribed) time or gym benchmark.
EMOM (Every Minute on the Minute): Score = number of minutes completed before failure, or total reps if all minutes completed.
RFT (Rounds For Time): Score = total time to complete a fixed number of rounds.
Benchmark WODs (Girls):
- Fran: 21-15-9 Thrusters (43 kg) + Pull-ups — elite under 3:00, good under 5:00
- Cindy: 20 min AMRAP — 5 pull-ups, 10 push-ups, 15 air squats — elite 30+ rounds
- Annie: 50-40-30-20-10 Double-Unders + Sit-Ups — elite under 7:00
- Grace: 30 Clean & Jerks (61 kg) — elite under 2:00
Scaling: CrossFit workouts have Rx (prescribed) weights and movements, and scaled versions for athletes working toward full Rx. Scores at different scales are not directly comparable — always note if you scaled.
Relative Intensity Index: Total Reps / Time gives you a rate of work (reps per minute) useful for comparing similar workouts across different sessions or athletes.