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 (the Girls)
These are the standard reference workouts. Pick one in the calculator and it will tell you where your score sits.
| WOD | Workout | Elite | Good | Average |
|---|---|---|---|---|
| Fran | 21-15-9 thrusters (43 kg) and pull-ups | under 3:00 | under 5:00 | under 8:00 |
| Grace | 30 clean and jerks (61 kg) | under 2:00 | under 4:00 | under 6:00 |
| Annie | 50-40-30-20-10 double-unders and sit-ups | under 5:00 | under 8:00 | under 12:00 |
| Helen | 3 rounds: 400 m run, 21 kettlebell swings (24 kg), 12 pull-ups | under 8:00 | under 10:00 | under 14:00 |
| Cindy | 20 min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats | 25+ rounds | 20+ rounds | 15+ rounds |
Men’s Rx weights are given. Women’s Rx is 29 kg for Fran thrusters, 43 kg for Grace, and 16 kg for the Helen kettlebell.
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, so always note if you scaled. A 4:00 Fran with a 30 kg bar and banded pull-ups is a good effort, but it is not a 4:00 Fran.
Work rate
Total reps divided by time gives reps per minute. It is the only fair way to compare two workouts of different lengths, and it is the number that exposes pacing: if your first round rate is double your last, you went out too hard. Most benchmark WODs are won by the athlete whose rate falls the least, not the one whose first round is fastest.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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