For Time · Benchmark
/ Fran
Fran
— Round splits
21·15·9Thrusters
21·15·9Pull-ups
Format / For Time
For
For
/ Time.
A fixed amount of work. A clock that only stops when you finish. The format that produced Fran, Grace, Diane — the original benchmark Girl WODs of CrossFit® — and the way most measurable progress in functional fitness gets tracked.
The ManualFixed work.
Fixed work.
/ Variable time.
Pace depends on the time domain. Short pieces are all-out. Medium pieces reward steady pacing. Long pieces are aerobic — start conservatively and finish strong.
Under 5 minutes.
Fran, Grace, Isabel. All-out from the start — go fast, hold on. Max power output is the limiter.
8 to 20 minutes.
Helen, Diane, Karen. Reward steady pacing with brief planned breaks. Repeatable output is the game.
25 minutes plus.
Murph, Filthy Fifty. Start conservatively. Finish strong. Aerobic capacity is the limiter.
12 classicsTwelve
Twelve
/ For Times.
Each tests a different time domain. Track every PR on Fiz.
Sprint · For Time
/ 01Fran
Sprint · For Time
/ 02Grace
Glycolytic · For Time
/ 03Diane
Glycolytic · For Time
/ 04Helen
Glycolytic · For Time
/ 05Karen
Sprint · For Time
/ 06Isabel
Glycolytic · For Time
/ 07Annie
Glycolytic · For Time
/ 08Jackie
Glycolytic · For Time
/ 09Elizabeth
Sprint · For Time
/ 10Amanda
Aerobic · For Time
/ 11Nancy
Aerobic · For Time
/ 12Kelly
QuestionsFor Time
For Time
/ FAQ.
The pacing, the times, the trade-offs.
What does 'For Time' mean in a workout?
For Time means the workout has a fixed amount of work (a prescribed rep scheme) and your score is the time it takes you to complete it. As soon as you finish the last rep, you stop the clock. Fran, Grace, Diane and most benchmark Girl WODs are For Time.
What's a good Fran time?
Fran is 21-15-9 thrusters (95/65 lb) and pull-ups. A beginner finishes in 8-12 minutes. An intermediate athlete hits 5-8 minutes. Advanced is sub-5 (a 'sub-5 Fran'). Sub-3 Fran is elite — only the strongest athletes in the world clock that mark. Track your Fran PRs on Fiz.
What's a good Grace time?
Grace is 30 clean and jerks at 135 lb (men) or 95 lb (women) for time. A beginner finishes in 5-8 minutes. An intermediate hits 3-5 minutes. Sub-2 Grace is elite. The fastest published Grace times are under 1:20.
How do I pace a For Time workout?
Pace depends on the time domain. Short pieces under 5 minutes (Fran, Grace, Isabel) are all-out — go fast, hold on. Medium pieces 8-20 minutes (Helen, Diane) reward steady pacing with brief planned breaks. Long pieces 25+ minutes (Murph, Filthy Fifty) are aerobic — start conservatively and finish strong.
For Time vs AMRAP — which builds more capacity?
Both build capacity, but in different ways. For Time tests how fast you can complete fixed work — the limiter is usually max power output. AMRAPs test how much work you can do in fixed time — the limiter is sustainable pacing. A well-conditioned athlete trains both; the qualities are complementary.