CrossFit New England Benchmark WOD

  • 4 Rounds for Time
  • 400 meter Run
  • 4 Muscle-Ups
  • 40 Double-Unders
namesake photo
“Schlitz” is one of CrossFit New England’s official benchmarks, first posted on their website January 30, 2012. Though CFNE names their daily WODs "for fun," this WOD is from a short list provided to us by CFNE’s Director of Operations, Eamon Coyne.

CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.

"Schlitz" Strategy: The pace of the workout is dependent on proficiency in the muscle-ups and the double unders. If athletes are confident with their ability to string together reps on the rings and the ropes when tired, they can afford to push the runs a little harder. If they plan on breaking up the muscle-ups from the onset, taking the pace down a little bit on the runs will allow them to feel a little more fresh for the challenging movements. A good rule of thumb on the runs is to find a pace that enables athletes to waste no time before hopping on the rings once they get into the gym. If they go a little faster on the run, but chalk up or rest a significant amount of time before grabbing the rings, the extra time and energy put into the run was wasted. For athletes completing the workout with a burpee pull-up variation, one higher skill movement is eliminated, so the name of the game is to find a pace that they won’t slow down on from round one.
Movements : Double-Under, Muscle-Up, Run
Scoring : For Time
Dates : January 30
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