“CFA Anywhere” WOD, March 15, 2025

“CFA Anywhere” – Sat, Mar 15

Warm Up

4:00 AMRAP
:15 Shoulder Stretch
10 Shoulder Taps
:15/side Fragon Stretch

Athletes Notes

Bodyweight and Minimal: Impala (AMRAP – Rounds and Reps)

15 minute AMRAP
30-60-90-120…
Unbroken Bear Crawl Steps
Unbroken Dumbbell Farmer Carry (2×50/35) or Dual Backpack/Object Farmer Carry Steps

Athletes Notes

Score

This workout is scored based on how many rounds and reps you complete. One round is when both movements are completed.

Workout Flow

*At 3,2,1 start a clock for 15:00:

30 Bear Crawl Steps
30 Farmer Carry Steps
60 Bear Crawl Steps
60 Farmer Carry Steps
90 Bear Crawl Steps
90 Farmer Carrry Steps
*Continue adding 30 steps each time to both movements until 15:00 is up.

Demo Videos

Scaling

15 minute AMRAP
30-60-90-120…
Unbroken Bear Crawl Steps
Unbroken Dumbbell Farmer Carry (2×35/25) or Dual Backpack/Object Farmer Carry Steps

Mayhem Mom Mods

15 minute AMRAP
30-60-90-120…
Unbroken Bear Crawl Steps OR Bear Hover Alternating Shoulder Taps (10 Total per 30 Steps)
Unbroken Dumbbell Farmer Carry (2×50/35) or Dual Backpack/Object Farmer Carry Steps

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

Bodyweight and Minimal: Strength (Checkmark)

3 Sets
20 Alternating Reps Diagonal Walking Lunge*
-rest 2:00 b/t sets-

*Dumbbells (2×50/35) OR Backpack Back Rack

Athletes Notes

Score

This workout is scored based on completion of the work. Use the checkbox to show completion.

Workout Flow

20 alternating diagonal walking lunge with DBs or backpack
-rest 2:00-
20 alternating diagonal walking lunge with DBs or backpack
-rest 2:00-
20 alternating diagonal walking lunge with DBs or backpack

Demo Videos

Scaling

3 Sets
16 Alternating Diagonal Step Forward Lunge OR Diagonal Bodyweight Walking Lunge
-rest 2:00 b/t sets

Mayhem Mom Mods

3 Sets
20 Diagonal Step Forward Lunge
-rest 2:00 b/t sets