Workouts: Day 1 and 2- Tuesday, Wednesday, September 22, 23, 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 9/22/2014



Workout Option 1 – Day 1 

Warm up

Jump Rope 1 min. x 5

1 Min. plank x 3


4 x 12  Back Squat

4 x 12  Leg extension

4 x 12  Walking Lunges


Metabolic Conditioning

10 Burpees

:45 Wall sits


Workout Option1 – Day 2

Warm up

4 x 800m run (75% of max effort)

1 Min. plank x 3



4 x 12 Preacher Curl

4 x 12  DB Curls

4 x 12  Triceps pushdowns

4 x 12 Bar Dips


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM for 8 min.

2 Box Jumps + 2 Situps

Skill Practice/Strength

Back Squat

3- 3 – 3 – 3 – 3




4 Minute AMRAP

5 Pullups

10 Pushups

15 Situps

1 Min. Rest

4 Minute AMRAP

Clean and Jerk (advanced 135#, intermediate 95#, beginner 65#)


4 Minute AMRAP


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



20 Minute AMRAP

10 Body Length Broadjumps

20m Sprint x 2

20 Jump Squats

10 Hand Release Pushups

Post rounds completed and weights used to comments.



Coming Soon






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