Workouts: Day 1 and 2- Sunday, Monday, December 28, 29, 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 12/28/2014

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 for 10 minutes

3 Thruster


Skill Practice/Strength

Weighted Pullups

2 – 2 – 2 – 2 – 2 – 2



5 Rounds for Time.

7 Heavy Thrusters (Performance: 115lbs, Athletic*: 73lbs, Health: 53lbs)

7 Weighted Pull Ups (Performance: 30lbs, Athletic*: 15lbs, Health: Band Assisted)

14 Russian Kettle Bell Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

200m Run

1 Minute Rest

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Spend 10 min. working up to 3 rep max bench press


Skill Practice: 

Back Squat

3 – 3 – 3 – 3 – 3 – 3




15 Cal Row/AD

35 Double Unders

2 Min Rest


3 Wallwalks

21 Wallballs

2 Min rest


10 Burpee Box Jumps 24/20

12 Goblet Squats 53/35

Post rounds completed and weights used to comments.



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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