If you recently started CrossFit, you’ll notice CrossFit terminology is confusing. You may have heard the term “PR” thrown around your CrossFit gym on a regular basis.

“I’m going for a new PR on Fran today!”

“What’s your PR on Grace?”

“Did you hear Jack set a great PR on Murph?”

But what does PR stand for in CrossFit?

Below we dive into the meaning of “PR” and how it applies to your training.

What Does PR Stand For in CrossFit?

PR stands for Personal Record. CrossFit WODs (workout of the day) are scored. So each time you complete a WOD you are competing against your previous PR.  

You can work on achieving new PRs on any WOD. But there are several “benchmark” WODs that CrossFit uses to determine progress. I’ve included ten of the most popular benchmark WODs below.

Amanda

Complete the below for time. Perform the prescribed number of reps for the muscle-up and squat snatch. Perform the squat snatch at 135 for male athletes and 95 lbs for female athletes.

• Muscle-ups and squat snatches round 1: 9 reps each
• Muscle-ups and squat snatches round 2: 7 reps each
• Muscle ups and squat snatches round 3: 5 reps each

Score: The time to complete the entire WOD.

Annie

Complete the below for time. Perform the prescribed number of reps for double-unders and sit-ups for each round.

• Double-unders and sit-ups round 1: 50 reps each
• Double-unders and sit-ups round 2: 40 reps each
• Double-unders and sit-ups round 3: 30 reps each
• Double unders and sit-ups round 4: 20 reps each
• Double-unders and sit-ups round 5: 10 reps each

Score: The time to complete the entire WOD.

Barbara

Complete five rounds of the below for time. Take a 3-minute rest after each round.

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 air squats
• 3 minute rest

Score: Time to complete the entire WOD.

Cindy

Complete as many rounds as possible (AMRAP) of the following in 20 minutes.

• 5 pull-ups
• 10 push-ups
• 15 air squats

Score: The number of rounds completed.

Fran

Perform the prescribed number of reps for the thrusters (95/65 lbs) and pull-ups for time.

• Thrusters and pull-ups round 1: 21 reps each
• Thrusters and pull-ups round 2: 15 reps each
• Thrusters and pull-ups round 3: 9 reps each

Score: The time to complete the entire WOD.

Helen

Complete three rounds of the below for time.

• 400-meter run
• 21 kettlebell swings (50/35lb)
• 12 pull-ups

Score: The time to complete the entire WOD.

Jackie

Complete the below for time.

• 1,000-meter row
• 50 thrusters (45/35lb)
• 30 pull-ups

Score: The time to complete the entire WOD.

Nancy

Complete five rounds of the below for time.

• 400-meter run
• 15 overhead squat (95/65lbs)

Score: The time to complete the entire WOD.

Kelly

Complete five rounds of the below for time.

• 400-meter run
• 30 box jump (24/20 inch box)
• 30 wall ball shots (20/14 lb wall balls)

Score: The time to complete the entire WOD.

Mary

Complete as many rounds as possible in 20 minutes of the below.

• 5 Handstand push-ups
• 10 pistols (alternating legs)
• 15 pull-ups

Score: The number of rounds completed.

What Are the Types of PRs?

The type of PR depends on the type of workout. Some CrossFit workouts involve only the individual’s body weight. For most of those workouts, the personal record you are trying to set is for time or for reps/rounds.

Cross-Fit Time PRs

Some CrossFit time-based WODs include a time cap that you are trying to finish under. Your personal record is to reduce the amount of time it takes to complete the WOD under the time cap.

Example: Chelsea

Complete a round of the below every minute on the minute (EMOM). This WOD has a time cap of 30 minutes total. EMOMs and AMRAPs (as many rounds as possible) often have time caps.

• 5 pull-ups
• 10 push-ups
• 15 air squats

Score: Completing all 30 rounds is a perfect score. If you do not complete all the rounds, your score is the number of rounds you completed. Then add the number of reps you finished in the incomplete round.

Other WODs have a set number of repetitions that you are trying to complete as fast as possible. The time it takes you to complete all the reps is your personal record.

Example: Baseline

Complete the below for time.

• 500-meter row
• 40 air squats
• 30 sit-ups
• 20 push ups
• 10 pull-ups

Strength WODs are another type of PR. These WODs can involve a max lift. The individual attempts to lift as much weight as possible for a single rep. The heaviest weight you lift for each movement becomes the PR.

Example: CrossFit Total

Complete three attempts at a one-rep max of the below lifts.

• Back squat
• Shoulder press
• Deadlift

Score: The sum of the best result of each lift from all three attempts.

Some PRs factor in both strength and time. Some CrossFit workouts use heavy loads. Many will struggle to complete a given exercise with the prescribed weight. In this case, you would seek to progress both the amount of weight, and the time it takes to complete the workout.

Example: Grace

Complete 30 clean and jerks (135/95lb) for time.

• 30 clean and jerks
• Score: The time to complete the entire WOD.

Scaling to Achieve a PR

If you look up any CrossFit WOD you will find that CrossFit assigned levels for each workout. The levels are beginner, intermediate, and elite. There are also levels within the elite category for those who compete in the CrossFit Games and regional competitions. Sometimes the levels correspond to completion times. For other WODs the levels may correspond to a number of repetitions or rounds. Most CrossFitters will need to scale certain workouts at first to progress to advanced and levels over time. Unless you’ve been doing CrossFit for a while, you may not be able to do the prescribed load the first time you do a WOD.

Here are a few examples of levels according to wodwell.com.

Fran

• Beginner: 7-9 minutes
• Intermediate: 6-7 minutes
• Advanced: 4-6 minutes
• Elite: <3 minutes

Cindy

• Beginner: 11-12 rounds
• Intermediate: 13-17 rounds
• Advanced: 19-22 rounds
• Elite: 24+ rounds

Nancy

• Beginner: 17-20+ minutes
• Intermediate: 13-16 minutes
• Advanced: 10-12 minutes
• Elite: <9 minutes

Jackie

• Beginner: 10-12 minutes
• Intermediate: 7-10 minutes
• Advanced: 6-7 minutes
• Elite: <6 minutes

Barbara

• Beginner: 50+ minutes
• Intermediate: 40-49 minutes
• Advanced: 30-39 minutes
• Elite: <29 minutes

How Do You Scale a CrossFit WOD?

One way to work your way up to these standards is by scaling the workout to your current fitness level.

Here is an example of scaling the Barbara WOD.

Your goal: Complete Baraba at the intermediate level (40-49 minutes).

Your current PR: 62 minutes

Your PR goal: Complete Barbara two minutes faster than your previous PR. Repeat until you hit your goal time.

For a workout involving a prescribed load like Hot Shots 19, you start with a lower percentage of the load.

Hot Shots 19 requires a 135 lbs load on power cleans for male athletes and 95 lbs for female athletes. If you can’t complete the workout with that load, reduce it by 50%. Then, the next time you attempt a personal record on the workout try to increase the load by 5-10%. Do this until you can perform the workout with the prescribed load.

Hot Shots 19

Complete six rounds of the below for time.

• 30 Air Squats
• 19 Power Cleans (135/95 lb)
• 7 Strict Pull-Ups
• 400 meter Run

Score: The time to complete the entire WOD.

Keep in mind progress isn’t always linear. There may be a day that you aren’t feeling it, and you do worse than your previous PR. That’s okay. There will always be the chance to try again.

Don’t attempt to set a new PR on the same WOD every time you work out. Most CrossFit workouts are a high intensity series of movements. They demand a lot of the body and require a decent amount of recovery time. It can be tempting to chase PRs. But it’s better to allow your body time to adapt and recover before repeating a WOD at max intensity.

Is Trying for a CrossFit PR Safe?

The one drawback of working toward new PRs is the risk of overtraining or injuring yourself.

According to the National Sports and Conditioning Association (NSCA), “The resistance training stimulus should never be increased at the expense of technique competency.”

This is an important aspect of training that many overlook with CrossFit. If you train at a CrossFit box, you’ve noticed there are a lot enthusiasts.

Let’s be honest, there’s probably some fanatics. Maybe even a few with CrossFit tatoos.

The hyped up fanatics, the ticking clock, and the competitive peers can cause many to sacrifice form and technique for speed.

If you’re lucky, you may get two instructors supporting a class. Even then, they don’t always have the time to assess everyone’s technique. This can contribute to an increased risk of injury if you’re not using proper form.

It’s important to remember your PR attempt is you competing against you. Not the person standing next to you. And if you’re injured or overtrained, you will only set yourself back in the long run.

New personal records are exciting and part of the growth process. But the proper performance of an exercise should always come first.

How Do You Track Your PRs?

If you’re going after new personal records, you need a system that will allow you to track your progress. The best way is to keep a personal journal or to use a digital tracker.

A lot of CrossFit gyms will write everyone’s times on the wall. Don’t rely on this as a reliable tracking system. It is not.

You will likely be working on a series of benchmark workouts. Some need strength training work, others will involve rep work with bodyweight movements. That is a lot of information to remember.

You won’t remember the details of your workout the next day, let alone the next week. Improvements don’t happen overnight. You want something to look back to over weeks, months, and years.

Why Is It Important to Get PRs?

Personal records help motivate us. They give us a benchmark for our current capabilities and allow us to track our progress.

Progress is an exciting feeling. Being able to put a numerical value on your work and watch it improve with effort keeps us invested.

You don’t have to be a CrossFitter to strive for new PRs. You can seek new personal bests in everything that you do.

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