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Elite Split Times

These are split times that I have personally tracked and recorded from the workouts and competitions of both male and female professional Crossfit athletes. Workouts included come from The Crossfit Games, Regionals, Opens, and YouTube videos.

These are here for you to compare your scores with the pros and learn from their pacing strategies.

Rich Froning - 2013 Regionals 100's

100 WallBalls – 3:32

100 CTB Pullups – 7:45

100 Pistols – 11:46

100 DB Snatch – 19:05

Brent Fikowski - Opens 15.5

27-21-15-9

Calorie Row / Thrusters 95#

Round of 27: Finished in 2:00

Round of 21: Finished in 1:40

Round of 15: Finished in 1:15

Round of 9: Finished in :50

– Overall time: 5:45 –

*All thrusters unbroken*

Brent Fikowski - Opens 14.3

10 Deadlifts 135# / 15 Box Jumps – :42

15 Deadlifts 185# / 15 Box Jumps – 1:47

20 Deadlifts 225# / 15 Box Jumps – 3:16

25 Deadlifts 275# / 15 Box Jumps – 5:28

30 Deadlifts 315# / 15 Box Jumps – 21 Reps TIMECAP

35 Deadlifts 365# / 15 Box Jumps – N/A

– SCORE: 151 REPS –

Rich Froning - Home Workout

AMRAP 7: Deadlifts/SHSPU 225#

Adding 2 reps per round

Rd of 2: :10

Rd of 4: :33

Rd of 6: 1:05

Rd of 8: 1:48

Rd of 10: 2:45

Rd of 12: 4:13

Rd of 14: 6:02

Rd of 16: 16 DL – 6:42 + 6 SHSPU

Chris Spealler - "Angie"

100 Pullups / 100 Pushups / 100 Situps / 100 Air Squats

100 Pullups: 2:08

100 Pushups: 4:47

100 Situps: 8:32

100 Air Squats: 10:11

Dakota Rager - 17.5

10 RDS: 9 Thrusters 95# / 35 Double Unders

RD 1: :37

RD 2: 1:17

RD 3: 2:00

RD 4: 2:43

RD 5: 3:31

RD 6: 4:07

RD 7: 4:48

RD 8: 5:35

RD 9: 6:18

RD 10: 7:03

Annie Thorisdottir - 50 Rep "Isabel"

50 Snatches 95# For Time

10 Reps: :22

20 Reps: :48

30 Reps: 1:28

40 Reps: 2:13

50 Reps: 2:54

Sam Briggs - Strict "JT"

21 – 15 – 9 HSPU / Ring Dips / Push-ups

RD of 21: 3:20

Reps – 7/7/7  7/7/7  7/7/7

RD of 15: 7:12

Reps – 3/3/3/3/3  5/5/5  5/5/5

RD of 9: 9:37

Reps – 2/2/2/1/1/1  4/3/2  5/4

Lukas Högberg - Mainsite WOD

5 Rounds: 12 Hang Power C&J / 9 Thrusters / 6 P. Snatch 115#

RD 1: 1:08

RD 2: 2:58

RD 3: 5:02

RD 4: 6:39

RD 5: 9:36

Sam Briggs - 30 Ring Muscle Ups

10 Reps: :45

20 Reps: 1:45

30 Reps:  3:03

Reps – 5/5/5/5/5/5

Julie Foucher - Double Grace

60 Clean & Jerks 95#

10 Reps: :36

20 Reps: 1:21

30 Reps:  2:13

40 Reps: 3:11

50 Reps: 4:10

60 Reps: 5:01

Mat Fraser - 17.4

AMRAP 13: 

55 Deadlifts / 55 WallBalls / 55 Cal Row / 55 HSPU

55 Deadlifts: 1:58

55 WallBalls: 3:39

55 Cal Row: 6:02

55 HSPU: 8:20

55 Deadlifts: 11:03

52 WallBalls: 13:00 CAP


Annie Thorisdottir - Heavy DT

5 Rounds: 12 Deadlifts / 9 Hang Power Cleans / 6 Push Jerks 155#

RD 1: :57

RD 2: 2:26

RD 3: 4:10

RD 4: 6:19

RD 5: 8:27

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