“CFA Anywhere” WOD, February 18, 2025

“CFA Anywhere” – Tue, Feb 18

Warm Up

2 rounds:
Hinshaw Warm Up
5 No Push Up Burpees

Athletes Notes

Bodyweight + Minimal: Running (2 Rounds for reps)

2 sets
200m Run
-rest :30-
400m Run
-rest 1:00-
800m Run
-rest 2:00 between sets-

Athletes Notes

Score

This workout is for time. You will have 2 scores.

Workout Flow

At 3,2,1 begin:
200m Run
-rest :30-
400m Run
-rest 1:00-
800m Run

-rest 2:00 between sets-

200m Run
-rest :30-
400m Run
-rest 1:00-
800m Run

Scaling

This workout is a go at your pace. The distances are the same but find your own speed 🙂

Mayhem Mom Mods

This workout is a go at your pace. The distances are the same but find your own speed 🙂

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

Bodyweight: Non-Running Option (3 Rounds for reps)

2 sets
1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20)
-rest 2:00 between sets-

Athletes Notes

Score

There are 3 scores. One score is your total no push up burpees. The second score is your total high knees to jumping jack. The third score is your total box step overs.

Workout Flow

At 3,2,1 Begin:

1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20)

-rest 2:00 between sets-

1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20)

Demo Videos

Scaling

2 sets
1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20) or Box Step Up
-rest 2:00 between sets-

Mayhem Mom Mods

2 sets
1:00 Max No Push Up Burpee or Modified Burpee – bench elevated with knee drive
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20) or Box Step Up
-rest 2:00 between sets-