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 12/4 /2014
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
1/2 Mile Run
Tabata – 8 cycles
Planks
Skill Practice/Strength
Bench Press
5 – 5 – 5 – 5 – 5 – 5 – 5
WOD-
7 Min AMRAP
10 Toes 2 Bar / Knees to Elbows
20 Kettle Swings 53/35
30 Double Unders
4 Min rest
6 Min AMRAP
6 Full Clean’s 115/95
12 Sit-ups
4 Min Rest
5 Min AMRAP
Dumbell Burpee Box Over’s 20′ (45/30)
Post rounds completed and weights used to comments.
Workout Option – Day 2
Warm Up:
Tabata Plank – 8 cycles
Weighted Pullups
5 – 5 – 5 – 5 – 5 – 5
Skill Practice:
Deadlift
5 – 5 – 5 – 5 – 5 – 5
WOD
4 rounds for time.
400m run (Novice: 200m run)
20 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
15 burpees
10 dumbbell power snatch left hand, 10 reps right hand (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
5 overhead squats (Use a light bar or pvc if it’s your first time)
Row (Advanced: 400m, Intermediate*: 300m, Novice: 200m)
Post rounds completed and weights used to comments.
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TRX
Pendulum 10 reps 30 sec. rest
Atomic pushup 10 reps 30 sec. rest
Lunge 10 reps each side 30 sec. rest
Burpee 10 reps each side 30 sec. rest
Biceps Curl 10 reps each side 30 sec. rest
Y Fly 10 reps 30 sec. rest
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Mobility
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Stavros
Stavros
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