Workouts: Day 1 and 2- Wednesday, Thursday, October 29, 30, 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 10/28/2014

SRFD at the Forestville Softball Tournament, October 2014.

softball 2014
Workout Option 1 – Day 1 

Warm up

1/2 mile run x 3

1 Min. plank x 3


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



4 x 12 Lat pulldowns

4 x 12  DB bent over rows

4 x 12  Reverse DB flyes


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM 8 minutes

4 Burpees

Skill Practice/Strength

Hand Stand Pushup

5 – 5 – 5 – 5 – 5


4 Rounds

8 Strict Shoulder Press (95#, 65#)

300m Row or  300m Run

100′ OH (overhead) Plate Walk (45#, 25#)

300m Row or 300m Run

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata / 6 cycles

Double Unders (or attempts)

Skill Practice: 

Front Squats



3 Rounds for Time

10 Back Squats, cleaned from the floor (135#, 115#, 95#)

10 Burpees

200m Run

Post rounds completed and weights used to comments.



Coming Soon






1 Comment

Filed under WOD's

One response to “Workouts: Day 1 and 2- Wednesday, Thursday, October 29, 30, 2014

  1. Scott Bristow

    E-6A Option 2 day 1:
    Bristow -13:01 (95#)
    Lee – 13:12 (65#)
    Brooke – 15:04 (45#)

    tried to do day 2 but too many interruptions

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