Free CrossFit Benchmark Diagnostic

Find Out What's Actually Holding Your CrossFit Back

Most people know their times. Almost nobody stops to compare them against each other. That comparison is the whole diagnosis.

Enter the benchmark times and lifts you already know by heart — Fran, Grace, Helen, Cindy, Isabel, your squat — and get an instant, specific diagnosis of your weakest fitness domain. No account. No guessing. Just your numbers, decoded.

NOTE: Enter at least two categories that hit different domains (e.g. Grace + max pull-ups, or a mile time + your squat) so we can compare across your fitness domains.

Benchmarks Used

  • Fran
  • Grace
  • Helen
  • Cindy
  • Murph
  • Isabel
  • 1-Mile Run
  • Max Unbroken Pull-ups
  • Back Squat 1RM
Benchmark Diagnostic

Find Your Limiter

Enter the numbers you actually remember. We'll tell you the one thing to prioritize next.

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Why Your Benchmark Times Are Trying to Tell You Something

Every CrossFitter has a version of this story: you’re strong on paper, but Fran wrecks you. Or Grace feels endless while your squat numbers keep climbing. That’s not bad luck — it’s data.

CrossFit’s own benchmark workouts (the “Girls,” the Hero WODs, the classic strength lifts) were built to be repeatable stress tests. Run the same test twice and the gap between your results tells you exactly where your fitness is breaking down — gymnastics capacity, barbell cycling, aerobic engine, or raw strength.

What You'll Walk Away With

Every CrossFitter has a version of this story: you’re strong on paper, but Fran wrecks you. Or Grace feels endless while your squat numbers keep climbing. That’s not bad luck — it’s data.

CrossFit’s own benchmark workouts (the “Girls,” the Hero WODs, the classic strength lifts) were built to be repeatable stress tests. Run the same test twice and the gap between your results tells you exactly where your fitness is breaking down — gymnastics capacity, barbell cycling, aerobic engine, or raw strength.

  • An overall fitness grade (A–F) based on how your domains stack up against each other.
  • A clear limiter diagnosis — not vague advice, but "your barbell cycling is the gap, here's why, here's what to do."
  • Three targeted accessory recommendations for whatever's holding you back.
  • A reason to retest in 8–12 weeks and watch the gap close.