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WOD – Sat, Oct 11

October 6, 2025Uncategorized

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TESTING WEEK!

Get ready to hit some PRs this week

CrossFit East River – WOD

“Boulevard of Broken Dreams” (Time)

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

25 Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

Barbell Bench: 135/95lb, 61/43kg

Dumbbell: 50/35lb, 22.5/15kg
Score: Time

Time Cap: 35:00

Goal: 24:00-30:00

Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.

RPE: 8/10

Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.

Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.

[Boulevard of Broken Dreams: Levels] (Time)

Level 2:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

15 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

15/12 Calorie Row

Barbell Bench: 115/75lb, 52/34kg

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 Abmat Sit-Ups

20 Alternating Dumbbell Hang Snatch

12/9 Calorie Row

Barbell Bench: 50-55% of 1RM

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

15 V-Ups

20 Alternating Dumbbell Hang Snatch

15/12 Calorie Row

Barbell Bench: 95/65lb, 43/30kg

Dumbbell: 30/20lb, 14/9kg

—

Competitor:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

Barbell Bench: 155/105lb, 70/48kg

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel Gym: Solo

5 Rounds for Time

20 Dumbbell Bench

20 V-Ups

20 Alternating Dumbbell Hang Snatch

200m Run

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets:

10-12 Ring Tricep Extensions

:30 Hollow Hold

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647 East 9th Street, New York, NY 10009

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