< Return to Blog

“CFA Anywhere” WOD, October 24, 2024

“CFA Anywhere” – Thu, Oct 24

October 31 Miles Challenge – Day 24 (AMRAP – Reps)

🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!

🗓️ Dates: October 1 – October 31

🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive!* (You’ll be responsible for tallying your total as you go.)

💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!

*Score = Reps (1 Rep = 1 Mile)

Athletes Notes

SCORE = REPS (1 REP = 1 MILE)

Warm Up

5:00 Clock
10 Arm Circles (forward and back)
10 Ankle Circles (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
50ft Shuttle Run

Athletes Notes

Bodyweight Metcon
Bodyweight: Hayrides (Checkmark)

8 sets at easy pace
50ft Shuttle Run
50 Mountain Climbers (total)
50ft Burpee Broad Jumps
50ft Bear Crawl
-60 second rest between sets-

Score = emoji (no times with easy pace)

Athletes Notes

Workout Strategy and Flow

  • Another Thursday where we get to approach this at an easy (conversational) pace. We can still get a sweat in and have fun doing fitness, but we aren’t trying to get out of breath or go as hard/fast as possible.
  • If you haven’t been here this week, then you can either choose to approach this workout at a faster pace OR flip back to other workouts earlier this week and complete those 🙂

DEMO VIDEOS:

Substitutions

  • If you don’t have room 25ft of space to go down and back in, follow the option before for a time specific workout done in place:

8 sets at easy pace
10 seconds of High Knees
50 Mountain Climber (total)
10 reps of Burpee Tuck Jumps
10 reps of Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest 60 seconds between sets-

M30 Scaled

8 sets at easy pace
10 reps of Step Jacks
30 Elevated Mountain Climbers (total)
10 Elevated Up Down with Jump
10 reps of Bear Crawl Alternating Shoulder Taps (L+R=1)
-60 second rest between sets-

Mayhem Moms

  • Complete the substitution option version seen above.
  • The only modification you will likely need is for the Burpee Broad Jump, which I will have you sub for 10 Modified Burpee Jumping Lunge

Minimal Metcon
Minimal: Hayrides (Checkmark)

8 sets at easy pace
50ft Shuttle Run
50ft Single Dumbbell Farmer Carry (left)
50ft Single Dumbbell Farmer Carry (right)
50ft Burpee Broad Jumps
50ft Single Dumbbell Front Rack Carry (left)
50ft Single Dumbbell Front Rack Carry (right)
-60 second rest between sets-

Score = emoji (no times with easy pace)

Athletes Notes

Workout Strategy and Flow

  • Another Thursday where we get to approach this at an easy (conversational) pace. We can still get a sweat in and have fun doing fitness, but we aren’t trying to get out of breath or go as hard/fast as possible.
  • If you haven’t been here this week, then you can either choose to approach this workout at a faster pace OR flip back to other workouts earlier this week and complete those 🙂
  • During the carries keep your focus on your core. Bracing it and not letting the weight lean you towards one side.

DEMO VIDEOS:

Substitutions

  • If you don’t have room 25ft of space to go down and back in, follow the option before for a time specific workout done in place:

8 sets at easy pace
10 seconds of High Knees
10 seconds of Single Dumbbell Farmer Carry Marches (left)
10 seconds of Single Dumbbell Farmer Carry Marches (right)
10 reps of Burpee Tuck Jumps
10 seconds of Single Dumbbell Front Rack Carry Marches (left)
10 seconds of Single Dumbbell Front Rack Carry Marches (right)
-rest 60 seconds between sets-

Mayhem Moms

  • Complete the substitution option version seen above.
  • The only modification you will likely need is for the Burpee Broad Jump, which I will have you sub for 10 Modified Burpee Jumping Lunge
Bonus Stretching

1:00 Pigeon Stretch (R/L)
1:00 Pancake Stretch
1:00 Butterfly Stretch

Athletes Notes