“CFA Anywhere” WOD, June 19, 2025

“CFA Anywhere” – Thu, Jun 19

Warm Up

5:00-7:00 AMRAP
:15 High Knees
:30 Arm Circles
5 (each side) Worlds Greatest Stretch
10 Air Squats
5 Inchworm to Push Up

Athletes Notes

Waterdogs (4 Rounds for reps)

4 Sets:
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
100ft Burpee Broad Jump -OR- 25 Reps if you can’t do distance
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
-rest 3:00 between sets-

*Dumbbell (2×50/35) or Dual Backpack

Mixed Carry: 1 Object Overhead + 1 Object Farmer Carry

Athletes Notes

Score

This workout is scored on how quickly you complete each set.

Workout Flow

100ft Mixed Hold Carry (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs
100ft Mixed Hold Carry (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs
100ft Burpee Broad Jumps
4 Shuttle Run

-rest 3:00-

Demo videos

Scaling

4 Sets:
48 Mixed Hold Marches (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
48 Mixed Hold Marches (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
80ft Burpee Broad Jump -OR- 15 Reps if you can’t do distance
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
-rest 3:00 between sets-
*Dumbbell (2×35/25) or Dual Backpack

Mayhem Mom Mods

4 Sets:
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Left Arm Overhead + Right Arm Farmer Carry)
12 High Knees to Lateral Shuffle
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Right Arm Overhead + Left Arm Farmer Carry)
12 High Knees to Lateral Shuffle
100’ Burpee Broad Jump -OR- 25 Reps if you can’t do distance
12 High Knees to Lateral Shuffle
-rest 3:00 between sets-
*Dumbbell (2×35 or lighter) or Dual Backpack