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The Best Times for CrossFit Workouts

by
author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.
The Best Times for CrossFit Workouts
Some of the top times are set during the CrossFit Games. Photo Credit LUNAMARINA/iStock/Getty Images

The best times for the CrossFit benchmark workouts might seem impossible to achieve, which is why they're held by the elite of the elite. These benchmark workouts are some of the most-well known in the world of CrossFit, which makes them perfect for comparing times.

Benchmark workouts in CrossFit serve as a way to measure your progress. Since the workouts change so often it can be difficult to compare your performances with the past. With the benchmark workouts, you have real evidence that your fitness level is improving.

While not all of these workouts are timed, many of them are, and some CrossFitters have posted incredible times. Some of the benchmark workouts even make their way into the year-end CrossFit Games. Don't feel bad if your times are nowhere near these records, because with hundreds of thousands of participants CrossFit offers a lot of competition.

Read More: CrossFit Training Exercises

Fran

This is one of the most famous CrossFit workouts, and one of the most deceptively challenging. You'll perform thrusters, which is a barbell front squat with an overhead press at the top, and pull-ups. There are three sets of both exercises and the reps for each set run in descending order: 21, 15 and 9. For the thruster, men use a 95-pound barbell and women use 65 pounds.

The best time for this workout is by CrossFit athlete Jason Kaplan, who completed all of the reps in a blazing 1 minute and 53 seconds. In case you don't believe it, there is video evidence on the CrossFit blog, All Things Gym. The second-fastest time is 2:02, putting Kaplan in a league of his own.

Diane

Similar to Fran, Diane is an all-out sprint with two exercises. For this pair you'll do deadlifts -- in which you pick a barbell up off of the ground -- and handstand push-ups. For deadlifts, men use 225 pounds and women use 155 pounds. For each exercise you do three sets with repetitions in descending order: 21 reps, 15 and finally 9.

Dan Bailey posted an incredible time of 1:35 during the 2012 CrossFit Games. His closest competition was a full twenty seconds behind him. As an ex-collegiate sprinter and now staple at the CrossFit games, Bailey is one of the fittest in the field.

Murph

This workout is known as a Hero WOD, or hero workout of the day. It's named in memory of Navy Lieutenant Michael Murphy and it was one of his favorite workouts. During the workout you have the option of wearing a 20-pound vest to mimic military body armor.

Read More: CrossFit Training for Men Over 50

For the workout, you start by running 1 mile. Then you have to complete 100 pull-ups, 200 push-ups and 300 body-weight squats, breaking them up as you want. After you've done all of that, you run another mile. This workout is brutal, but during the 2016 CrossFit Games, CrossFitter Josh Bridges completed it in an astounding 34:38, almost 4 full minutes faster than the previous year's winner.

Some of the record times are so fast you might not believe they're real.
Some of the record times are so fast you might not believe they're real. Photo Credit slavemotion/iStock/Getty Images

Naughty Nancy

Putting a slightly more difficult twist on its sister workout, "Nancy," this more naughty version manages to up the intensity. Nancy is one of the newer benchmark workouts. Naughty Nancy was used in the 2013 CrossFit Games to add a little extra challenge to the competitors.

Each athlete had 20 minutes to complete four sets of 600-meter runs paired with 25 overhead squats. In an overhead squat the athlete holds a barbell over head with arms straight, then squats up and down.

The best time for this workout was 16:31 by Josh Bridges, who placed seventh overall at the games that year. Bridges was only a few minutes under the 20-minute time limit, which shows how incredibly challenging this workout was, even for the best CrossFitters in the world.

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