CrossFit Fran Benchmark Times & Performance Levels
Fran is a classic 21-15-9 CrossFit benchmark: thrusters at 95 lb and pull-ups. Your time reflects your current fitness level across strength, power, and endurance. This calculator helps you benchmark your performance, track progress over time, and set realistic training goals based on 2026 performance standards.
When to use this calculator
- Benchmark your CrossFit fitness against official standards
- Track your Fran progress over time
- Compare your time against competitors
- Identify your current performance level (beginner to elite)
- Set realistic training goals and targets
Sample Calculation
- 300 seconds (5 minutes)
- Intermediate
How it works
1 min readFran is one of the most famous CrossFit benchmark workouts ("benchmark of the day"), used to measure overall fitness and track improvements.
How Your Time Ranks
CrossFit performance levels are defined by Fran times:
How to Use This Calculator
Enter your most recent Fran time in seconds. The calculator shows your current performance level and the next benchmark to target. Use this to track progress across training cycles and set measurable goals.
Training Notes
Fran benchmarks are most meaningful when performed consistently: same weights (95 lb), same movement standards, and adequate warm-up. Your time may vary based on training phase, fatigue, or nutrition. For serious progression, train with a coach and log all attempts.
This calculator is for reference and motivation. For personalized training plans or performance optimization, consult a certified CrossFit coach or sports medicine professional.
Frequently asked questions
What is Fran in CrossFit?
Fran is a benchmark WOD consisting of 21-15-9 reps of 95 lb thrusters and pull-ups, completed for time. It tests strength, power, and cardio capacity in one short workout.
How long should Fran take?
Most CrossFit athletes complete Fran between 4-8 minutes. Elite athletes finish under 2:30. Beginners or scaled versions may take 8-12 minutes.
What's considered a good Fran time?
A good time is 3:00-4:00. This puts you in the intermediate to advanced category. Elite level is sub-2:30.
Can I scale Fran?
Yes. Scaled Fran uses 65 lb thrusters and jumping or assisted pull-ups. There's no shame in scaling—scaling maintains workout intensity while building capacity.
How often should I test Fran?
Most athletes retest Fran every 3-6 months to track progress. Testing too frequently (weekly) can mask real improvements and increase injury risk.
What other CrossFit benchmarks exist?
Popular benchmarks include Cindy (20 min AMRAP of 5 pull-ups, 10 push-ups, 15 squats), Murph (1 mi run, 100 pull-ups, 200 push-ups, 300 squats, 1 mi run), and Helen (3 rounds: 400m run, 21 kettlebell swings, 12 pull-ups).
Is my Fran time counted if I don't meet movement standards?
In official competitions, reps that don't meet standards (full squat, full elbow extension, chin over bar) don't count. Always prioritize good movement over speed.
Is this calculator free?
Yes. All Hacé Cuentas calculators are 100% free with no registration or login required.