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“CFA Anywhere” WOD, June 13, 2025

“CFA Anywhere” – Fri, Jun 13

Warm Up

2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog

Athletes Notes

Mission: Community (Time)

For Time
30 Alternating Dumbbell Renegade Row or Backpack Pullover with Floor Press
180′ Farmer Carry
20 Alternating Dumbbell Renegade Row or Backpack Pullover with Floor Press
180′ Farmer Carry
10 Alternating Dumbbell Renegade Row or Backpack Pullover with Floor Press
180′ Farmer Carry

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how quickly you complete the work.

  • Renegade rows: One pushup + single arm row = 1 rep

Workout Flow

30 Alt DB Renegade Row (alternate row arm each rep)
180′ Farmer Carry
20 Alt DB Renegade Row (alternate row arm each rep)
180′ Farmer Carry
10 Alt DB Renegade Row (alternate row arm each rep)
180′ Farmer Carry

Demo videos

Scaling

For Time
20 Alternating Dumbbell Renegade Row (2×35/25) or Backpack Pullover with Floor Press
100 Reps Double Dumbbell Farmer Carry Hold March or Dual Backpack Standing March in place
15 Alternating Dumbbell Renegade Row (2×35/25) or Backpack Pullover with Floor Press
100 Reps Double Dumbbell Farmer Carry Hold March or Dual Backpack Standing March in place
10 Alternating Dumbbell Renegade Row (2×35/25) or Backpack Pullover with Floor Press
100 Reps Double Dumbbell Farmer Carry Hold March or Dual Backpack Standing March in place

  • Dumbbell (2×35/25) or Backpack

Mayhem Mom Mods

For Time
30 Alternating Dumbbell Renegade Row on Knees or Backpack Pullover with Floor Press
180′ Farmer Carry
20 Alternating Dumbbell Renegade Row on Knees or Backpack Pullover with Floor Press
180′ Farmer Carry
10 Alternating Dumbbell Renegade Row on Knees or Backpack Pullover with Floor Press
180′ Farmer Carry

  • Dumbbell (2×35) or Backpack

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Finisher (Checkmark)

3 sets
3 reps Single Leg Hip Thrust with 10 sec Hold
-rest :30 between sides and sets-

Athletes Notes

Score

This workout is scored on completion.

Workout Flow

3 Single Leg Hip Thrust Hold on left leg
-rest :30-
3 Single Leg Hip Thrust Hold on right leg
-rest :30-
3 Single Leg Hip Thrust Hold on left leg
-rest :30-
3 Single Leg Hip Thrust Hold on right leg
-rest :30-
3 Single Leg Hip Thrust Hold on left leg
-rest :30-
3 Single Leg Hip Thrust Hold on right leg

–Hold all reps for for 10 seconds at the top–

Demo Videos

Scaling

3 sets
3 reps Glute Bridge Hold with 10 sec Hold
-rest :30 between sides and sets-

Mayhem Mom Mods

3 sets
3 reps Glute Bridge Hold with 10 sec Hold
-rest :30 between sides and sets-

Check out our Scaling and Substitution Movement Document Here! for more recommendations!