Workouts: Day 1 and 2- Wednesday, June 25th, 2014

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

We’ve added some cardio/movement workouts.  Great place to start for a more traditional style workout.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 6/25/2014.

Day 1- 


12 minute jog on treadmill.


3 x 5 squat

3 x 15 back extension

3 x 10 press

Day 2-


5 min run as fast as possible on treadmill.


3 x 10 bench press

3 x 10 incline DB press

3 x 5 Deadlift

Post totals to comments.


Day 1

Warm Up400m run 10 burpees/10 sit ups X 2.

Skill Practice- Overhead squat with PVC or bar weight only, 5 x 3.


As many rounds as possible (AMRAP) in 8 minutes.

400m run, then amrap

10 pullups

20 pushups

30 situps

40 air squats

Post rounds completed and weights used to comments.  

Day 2

Warm Up: 400m run/500m row

Skill Practice:  Strict Pullups. (no kipping or jumping). Do 3 sets, max effort each set.


WOD– Strength and Mini-Metcon

The workout for today will be a strength session, followed by a mini-metcon.  Basically this means we do some lifting, then a short metabolic workout following.  We’ll start with the basic lifts and go from there.  Click on the links to see demo and explanations of the movements.

Strength- 5 x 5 Weighted Pull Ups

This means 5 sets of 5 reps each of power clean.  Try to go up in weight each set.  Use a dumbell between the knees or ankles, or hang a kettlebell from a hose strap.



As many rounds as possible in 8 minutes.

“Helen” ish

200m run (row for nonrunners)

6 pullups (RX (prescribed), band, jumping)

10 KB swings


Post weights of power cleans and time of mini-metcon to comments.







Filed under WOD's

4 responses to “Workouts: Day 1 and 2- Wednesday, June 25th, 2014

  1. Great to see the blog back up and running…thanks Pete for getting it rolling!!!

  2. Thomas

    Day 1
    2 rds, 12 pushup (Sub DU’s for run)
    Day 2
    WPU’s 25,35,45,50,50
    5 Rds, 14 DU (Sub DU’s for run)

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