Workouts: Day 1 and 2- Friday, Saturday, October 17, 18, 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 10/17/2014

Northcoast%202-6-06_jpg
Workout Option 1 – Day 1 

Warm up

1/2 mile run x 3

1 Min. plank x 3

Strength

4 x 12  Bench Press

4 x 12  Incline Bench Press

4 x 12  Decline Bench Press

 

Metabolic Conditioning

Tabata Burpees (20 sec. of work followed by 10 sec. rest/8 cycles)

 

Workout Option1 – Day 2

Warm up

400m run x 4

1 Min. plank x 3

 

Strength

4 x 12 Lat pulldowns

4 x 12  DB bent over rows

4 x 12  Reverse DB flyes

 

Post totals to comments.

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Workout Option 2 – Day 1

Warm Up

EMOM 6 minutes

Push Press-Push Jerk-Split Jerk

Skill Practice/Strength

Hand Stand Pushup

5 – 5 – 5 – 5 – 5
WOD- 

10 Minute AMRAP

200m run

10 Thrusters (95#,65#)

15 Burpees

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata / 6 cycles

Double Unders (or attempts)


Skill Practice: 

Weighted Pullups

5 – 5 – 5 – 5

WOD

3 Minute AMRAP – Wallballs

1 Minute AMRAP – Box Jumps

3 Minute AMRAP – KB Swings

1 Minute AMRAP – Box Jumps

3 Minute AMRAP – Overhead Walking Lunges

1 Minute AMRAP – Box Jumps

Post rounds completed and weights used to comments.

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TRX

Coming Soon

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Mobility

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4 Comments

Filed under WOD's

4 responses to “Workouts: Day 1 and 2- Friday, Saturday, October 17, 18, 2014

  1. Truck 1 A – Day 1, option 1. (65lbs)
    DP – 3 2/3
    Woody – 3 2/3
    AJ – 3

  2. Scott Bristow

    E-6A – Day 1, option 2 (95#)
    Lopez – 5 1/2 rounds
    Bristow- 6 rounds + 10 yards

  3. T1/E1, Day 2 / Option 2 (total reps)
    AJ – 196
    DP – 235
    PW – 205
    E1
    Banks – 196
    TA – 235

  4. Scott Bristow

    E-6A Day 2 option 2
    20#ball, 24″ box, 50#KBS, 45# overhead
    Lopez – 215
    Bristow- 219

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