“CFA Anywhere” WOD, February 22, 2025

“CFA Anywhere” – Sat, Feb 22

Warm Up

2 rounds:
5 Air Squat
5 (per side) Worlds Greatest Stretch
10 Mountain Climbers

Athletes Notes

Bodyweight Metcon

Bodyweight: The Eagles (AMRAP – Rounds)

AMRAP 16 Minutes
8 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Goblet Squat
-rest 1:1 between rounds-

*each round has to be unbroken

Athletes Notes

Score

This workout is scored based on how many rounds you complete UNBROKEN.

Workout Flow

At 3,2,1 Begin a 16:00 clock:

8 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Goblet Squat
-rest 1:1-
8 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Goblet Squat
-rest 1:1-

Continue this pattern until the 16:00 is up. Each round has to be unbroken.

Demo Videos

Scaling

AMRAP 16
6 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
6 Backpack Goblet Squat
-rest 1:1 between rounds-

each round has to be unbroken

Mayhem Mom Mods

AMRAP 16
8 Backpack Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Squat
-rest 1:1 between rounds-

each round has to be unbroken

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

Minimal Metcon

Minimal: The Eagles (AMRAP – Rounds)

AMRAP 16 Minutes
8 Double Dumbbell Front Squats (2×50/35)
60 ft Dumbbell Farmer’s Carry (2×50/35)
8 Double Dumbbell Front Squats (2×50/35)
-rest 1:1 between rounds-

*each round has to be unbroken

Athletes Notes

Score

This workout is scored based on how many rounds you complete UNBROKEN.

Workout Flow

At 3,2,1 Begin a 16:00 clock:

8 Double Dumbbell Front Squats (2×50/35)
60 ft Dumbbell Farmer’s Carry (2×50/35)
8 Double Dumbbell Front Squats (2×50/35)
-rest 1:1 between rounds-
8 Double Dumbbell Front Squats (2×50/35)
60 ft Dumbbell Farmer’s Carry (2×50/35)
8 Double Dumbbell Front Squats (2×50/35)
-rest 1:1 between rounds-

Continue this pattern until the 16:00 is up. Each round has to be unbroken.

Demo Videos

Scaling

AMRAP 16
8 Single Dumbbell Front Squats (50/35) – hold DB on left side
40 ft Double Dumbbell Farmer’s Carry (2×50/35)
8 Single Dumbbell Front Squats (50/35) – hold DB on right side
-rest 1:1 between rounds-

each round has to be unbroken

Mayhem Mom Mods

AMRAP 16
8 Double Dumbbell Front Squats (2×25) (OR Single Dumbbell Squat to Bench)
60 ft Dumbbell Farmer’s Carry (2×25)
8 Double Dumbbell Front Squats (2×25) (OR Single Dumbbell Squat to Bench)
-rest 1:1 between rounds-

each round has to be unbroken