Workouts: Day 1 and 2- Thursday, Friday, September 11,12, 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.  This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  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 7/1/2014


Workout Option 1 – Day 1 

Warm up

Run @ 65% for 12min.

1 Min. plank x 3


4 x 12  Bench Press

4 x 12  Incline Press

4 x 12 DB Flyes


Metabolic Conditioning

10m sprints x 10


Workout Option1 – Day 2

Warm up

Tabata Jump rope (20sec. work, 10sec. rest) 6 cycles

Double Under attempts

1 Min. plank x 3


4 x 12 Shoulder Press

4 x 12  Shoulder Shrugs

4 x 12  DB reverse flyes

Metabolic Conditioning

8 min. of Burpee/Box jumps


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM for 8 min.

2 Squat Cleans (beginner 45#, intermediate 65#, advanced 95#)


Skill Practice/Strength

Back Squat

3- 3 – 3 – 3 – 3



Hotshots 19

6 Rounds for time

30 Air Squats

19 Power Cleans (beginner 65#, intermediate 95#, advanced 115#)

7  Strict pullups

Run 400m

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata / 6 cycles

Double Unders (attempts)


Skill Practice: 


5 – 5 – 5 – 5 – 5



15 Min. AMRAP

Farmer Carry 200 feet

Row 200m (no rower? run 200m)

20 Double Unders, 50 singles

20 Situps

Post rounds completed and weights used to comments.



Coming Soon






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