“CFA Anywhere” WOD, May 26, 2025

“CFA Anywhere” – Mon, May 26

Warm Up

1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up

2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
20 Single Unders

Athletes Notes

Coronado (3 Rounds for reps)

3 sets @ consistent effort

5:00 AMRAP
100m Run
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats

-rest 3:00 between sets-

Athletes Notes

Score

This workout is scored on how many rounds and reps you complete in each 5:00 window.

–For the run: Every 10m is 1 rep (100m run = 10 reps).

Workout Flow

0:00-5:00
Complete as many rounds/reps as possible of:
100m Run
5 Push Ups
10 Box Jump Over (or 5 Broad Jumps)
15 Air Squats

5:00-8:00
Rest

8:00-13:00
Complete as many rounds/reps as possible of:
100m Run
5 Push Ups
10 Box Jump Over (or 5 Broad Jumps)
15 Air Squats

13:00-16:00
Rest

16:00-21:00
Complete as many rounds/reps as possible of:
100m Run
5 Push Ups
10 Box Jump Over (or 5 Broad Jumps)
15 Air Squats

Demo Videos

Scaling

3 sets @ consistent effort

5:00 AMRAP
100m Run OR 125/100m Row
5 Knee Push Up
8 Step Up to Surface OR 5 Broad Jumps
10 Air Squats

-rest 3:00 between sets-

Mayhem Mom Mods

3 sets @ consistent effort

5:00 AMRAP
100m Row OR 200m Bike
5 Elevated Push Up
10 Step Up to Surface
15 Squat to Bench

-rest 3:00 between sets-

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

Coronado: No Run Option (3 Rounds for reps)

3 sets @ consistent effort

5:00 AMRAP
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats

-rest 3:00 between sets-

Athletes Notes

Score

This workout is scored on how many rounds and reps you complete in each 5:00 window.

Workout Flow

0:00-5:00
Complete as many rounds and reps as possible of:
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats

5:00-8:00
Rest

8:00-13:00
Complete as many rounds and reps as possible of:
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats

13:00-16:00
Rest

16:00-21:00
Complete as many rounds and reps as possible of:
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats

Demo Videos

Scaling

3 sets @ consistent effort

5:00 AMRAP
35 Single Unders OR 125/100m Row
5 Knee Push Up
8 Step Up to Surface OR 5 Broad Jumps
10 Air Squats

-rest 3:00 between sets-

Mayhem Mom Mods

3 sets @ consistent effort

5:00 AMRAP
100m Row OR 200m Bike
5 Elevated Push Up
10 Step Up to Surface
15 Squat to Bench

-rest 3:00 between sets-