“CFA Anywhere” WOD, March 11, 2025

“CFA Anywhere” – Tue, Mar 11

Week 3 of the CFA Open is here!

Our dress up theme this week is “Team Colors”. We will have the exact same schedule this Friday that we had the past two weeks. I should have the updated leaderboard sometime in the middle of the week. How will the leaderboard look after two weeks??

Our week 3 sponsors are Edge Fitness Performance and CHLKDUP. EFP will be in attendance giving out samples of their products as well as offering specials for you. CHLKDUP will be selling their apparel on site. Be sure to check them out!

Enjoy your week!

Warm Up

2-3 Rounds:
5 Scap Push Up
5/side Bodyweight Renegade Row
3 Knee Push Up
10 Runner’s Crunch

Athletes Notes

Bodyweight Metcon

Bodyweight: Strength (3 Rounds for reps)

3 sets
15 Backpack Floor Press
-rest :15-
1:00 Mountain Climbers (L+R=1)
-rest 1:30 between sets

Athletes Notes

Score

This workout is scored on the number of mountain climbers you get each set.

Workout Flow

15 Backpack Floor Press
-rest :15-
Max Mountain Climbers
-rest 1:30-
15 Backpack Floor Press
-rest :15-
Max Mountain Climbers
-rest 1:30-
15 Backpack Floor Press
-rest :15-
Max Mountain Climbers

Demo Videos

Scaling

3 sets
12 Backpack Floor Press
-rest :15-
:45 Max Elevated Mountain Climbers
-rest 1:30 between sets-

Mayhem Mom Mods

3 sets
15 Backpack Floor Press
-rest :15-
1:00 Max Elevated Mountain Climbers
-rest 1:30 between sets-

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

Bodyweight: Chevelle (5 Rounds for reps)

5 Rounds:
12/arm 3-Point Backpack Row
12 Goblet Backpack Step Up
-rest 1:00 b/t sets-

Athletes Notes

Score

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

Workout Flow

*At 3,2,1 Begin:

12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups

Demo Videos

Scaling

5 Rounds:
8/arm 3-Point Backpack Row
10 Goblet Backpack Step Up
-rest 1:00 b/t sets-

Mayhem Mom Mods

5 Rounds:
12/arm 3-Point Backpack Row
12 Goblet Backpack Step Up OR Step Up to Surface
-rest 1:00 b/t sets-

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

Minimal Metcon

Minimal: Strength (3 Rounds for reps)

3 sets
30 Alternating Top Down Dumbbell Floor Press (2×50/35)
-rest :15-
1:00 Max Dumbbell Mountain Climber
-rest 1:30 b/t sets-

Athletes Notes

Score

This workout is scored based on how many total dumbbell mountain climbers are completed each set.

Workout Flow

30 Alternating Top Down DB Floor Press
-rest :15-
Max Dumbbell Mountain Climbers
-rest 1:30-
30 Alternating Top Down DB Floor Press
-rest :15-
Max Dumbbell Mountain Climbers
-rest 1:30-
30 Alternating Top Down DB Floor Press
-rest :15-
Max Dumbbell Mountain Climbers

Demo Videos

Scaling

3 sets
24 Alternating Top Down Dumbbell Floor Press (35/25)
-rest :15-
:45 Max Mountain Climber
-rest 1:30 b/t sets-

Mayhem Mom Mods

3 sets
30 Alternating Top Down Dumbbell Floor Press (25)
-rest :15-
1:00 Max Modified Mountain Climber
-rest 1:30 b/t sets-

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

Minimal: Chevelle (5 Rounds for reps)

5 Rounds
6 Strict Pull Ups*
12 Double Dumbbell Box Step Up (2×50/35) to (24/20)
-rest 1:00 b/t sets

*OR 12 Alt Dumbbell Seesaw Rows w/ full pause at the top of each rep

Athletes Notes

Score

This workout is scored on how quickly you can complete each round.

Workout Flow

*At 3, 2, 1, begin:

6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups

Demo Videos

Scaling

5 Rounds:
4 Strict Pull Ups OR Banded Strict Pull Ups
12 Double Dumbbell Box Step Up (2×35/25) to (24/20)
-rest 1:00 between sets-

*OR 8 alt Dumbbell Seesaw Rows w/ full pause at the top of each rep

Mayhem Mom Mods

5 Rounds:
6 Scap Pull + Modified Push Up
12 Dual Dumbbell Box Step Up (2×25) to (24/20)
-rest 1:00 between sets-

*OR 12 alt Dumbbell Seesaw Rows w/ full pause at the top of each rep