WOD – Sat, Oct 11
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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