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CrossFit New England (CFNE) WODs

CrossFit New England (CFNE) is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron. They name all of their daily workouts “for fun,” but in 2017 CFNE’s Director of Operations, Eamon Coyne, provided us a list of their official benchmark workouts – each listed here.

We update this list occasionally when CFNE announces a new benchmark. If you see one missing, let us know.

Related: “Class” Daily WODs

Workaholic

by Ben Bergeron

For Time
3 Rounds of:
21/15 calorie Row
15 Chest-to-Bar Pull-Ups
Directly into, 3 Rounds of:
21 Kettlebell Swings (53/35 lb)
15 Thrusters (95/65 lb)

CrossFit New England (CFNE)...

Always Remembered

by Ben Bergeron

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)
Cash-Out:
2977 meter Row

CrossFit New England (CFNE), Partner/Team ...

Fortitude

by Ben Bergeron

Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

CrossFit New England (CFNE)...

Caitlin

by Ben Bergeron

For Time
2000 meter Row
120 Calorie Schwinn Air Bike
1 mile Run

CrossFit New England (CFNE)...

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Adderall

by Ben Bergeron

AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)

CrossFit New England (CFNE), Interval ...

Freedom Sauce

CrossFit New England Benchmark WOD

Four 3-minute AMRAPs in 21 minutes
AMRAP in 3 minutes
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row

CrossFit New England (CFNE)...

Doce

CrossFit New England Benchmark WOD

Three 4-minute AMRAPs in 20 minutes

AMRAP from 0:00-4:00:
27 calorie Row
21 Power Cleans (135/95 lb)
15 Burpee Box Jump-Overs (24/20 in)

4 minutes Rest

AMRAP from 8:00-12:00:
27 calorie Row
21 Power Cleans (115/80 lb)
15 Burpee Box Jump-Overs (24/20 in)

4 minutes Rest

AMRAP from 16:00-20:00:
27 calorie Row
21 Power Cleans (95/65 lb)
15 Burpee Box Jump-Overs (24/20 in)

CrossFit New England (CFNE)...

Freddy Krueger

by Ben Bergeron

21-15-9 Reps for Time
Kettlebell Swings (70/53 lb)
Burpees

CrossFit New England (CFNE), 21-15-9 ...

Ultimate Warrior

CrossFit New England Benchmark WOD

21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups

CrossFit New England (CFNE), 21-15-9 ...

Mind Eraser

CrossFit New England Benchmark WOD

AMRAP in 20 minutes
7 Power Cleans (135/95 lb)
7 Burpees
200 meter Run

CrossFit New England (CFNE)...

Optimus Prime

CrossFit New England Benchmark WOD

AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute

CrossFit New England (CFNE), Interval ...

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Bergeron Open Test

by Ben Bergeron

AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

CrossFit New England (CFNE)...

Big Clean Complex

by Ben Bergeron

6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps

CrossFit New England (CFNE)...

Bottle Rocket

CrossFit New England Benchmark WOD

For Time
25 Burpees
25 Power Cleans (135/95 lb)
25 Burpees
7 Wall Ball Shots (20/14 lb) at the top of each minute

CrossFit New England (CFNE), Interval ...

Snake Bite

by Ben Bergeron

21-15-9 Reps for Time
Squat Snatches (95/65 lb)
Chest-to-Bar Pull-Ups

CrossFit New England (CFNE), 21-15-9 ...

Schlitz

CrossFit New England Benchmark WOD

4 Rounds for Time
400 meter Run
4 Muscle-Ups
40 Double-Unders

CrossFit New England (CFNE)...

Probatio

CrossFit New England Benchmark WOD

For Max Reps in 30 minutes
0:00-5:00
Max Burpee Box Jump-Overs (24/20 in)
Rest 5 minutes
10:00-14:00
Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-22:00
Max Power Cleans (155/105 lb)
Rest 3 minutes
25:00-27:00
Max Wall Ball Shots (20/14 lb)
Rest 2 minutes
29:00-30:00
Max Unbroken Pull-Ups (single attempt)

CrossFit New England (CFNE)...

Tiger Blood

by Ben Bergeron

3 Rounds for Time
10 Clean-and-Jerks (135/95 lb)
400 meter Run

CrossFit New England (CFNE)...

Liquid Cocaine

by Ben Bergeron

5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Chest-to-Bar Pull-Ups

CrossFit New England (CFNE)...

Heartbreak Kid

by Ben Bergeron

3 Rounds for Time
10 Front Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double-Unders

CrossFit New England (CFNE)...

The Admiral

by Ben Bergeron

3 Rounds for Time
20 Burpee Pull-Ups
20 Front Squats (155/105 lb)
20 Box Jumps (24/20 in)

CrossFit New England (CFNE)...

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