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“CFA Anywhere” WOD, April 18, 2025

“CFA Anywhere” – Fri, Apr 18

Warm Up

4:00 AMRAP
5/side Calf Stretch
:15/side Hamstring Stretch
3/side World’s Greatest Stretch
:30 Line Hops

Athletes Notes

Iron Butterfly (3 Rounds for reps)

Each For Time
60 Air Squats
2 Mini Complex
30 V Ups
2 Mini Complex

-rest 3:00-

50 Air Squats
2 Mini Complex
25 V Ups
2 Mini Complex

-rest 3:00-

40 Air Squats
2 Mini Complex
20 V Ups
2 Mini Complex

*Mini Complex:
9 Deadlift into 6 Hang Power Clean into 3 Shoulder to Overhead (2×50/35 or Backpack)

Athletes Notes

Score

This workout is scored on how quickly you complete each of the sets. There are three scores.

Workout Flow

At 3,2,1:

60 Air Squats
2 Mini Complex
30 V Ups
2 Mini Complex

-rest 3:00-

50 Air Squats
2 Mini Complex
25 V Ups
2 Mini Complex

-rest 3:00-

40 Air Squats
2 Mini Complex
20 V Ups
2 Mini Complex

  • Each Mini Complex should be completed unbroken (i.e. without setting the weights or backpack down).

Demo Videos

Scaling

Each For Time
50 Air Squats
2 Mini Complex
20 V Ups
2 Mini Complex

-rest 3:00-

40 Air Squats
2 Mini Complex
15 V Ups
2 Mini Complex

-rest 3:00-

30 Air Squats
2 Mini Complex
10 V Ups
2 Mini Complex

  • (Dumbbell 2×35/25) or Backpack

Mayhem Mom Mods

Each For Time
60 Air Squats
2 Mini Complex
30 Modified Tuck Ups
2 Mini Complex

-rest 3:00-

50 Air Squats
2 Mini Complex
25 Modified Tuck Ups
2 Mini Complex

-rest 3:00-

40 Air Squats
2 Mini Complex
20 Modified Tuck Ups
2 Mini Complex

  • (Dumbbell 2×35 or lighter) or Backpack

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

April Ab Challenge – Day 14 (Time)

For Time:
100 L-Crunches
75 Heel Taps (L+R=1)
50 Feet Anchored Sit Ups
25 Tuck Ups

Athletes Notes

Demo Videos

Modification Options