Workouts: Day 1 and 2- Monday, Tuesday, July 2, 3, 2015

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 7/2/2015



Workout Option1 – Day 1


Warm up

Row 1000m



4 x12 Shoulder Press

4 x12 Reverse Dumbbell Flyes

4 x12 Shoulder Shrugs

Stretch (see mobility section)


Workout Option1 – Day 2

Warm up

Run 2 miles



4 x 12 Back Squats

4 x 12  Leg Extensions

4 x 12  Calf Raises

Stretch (see mobility section)


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

500m Row

10 Min EMOM

Weighted Strict Pullups


Skill Practice/Strength

Front Squat

5 – 5 – 5 – 5 – 5



5 Rounds

Each min complete a 30 sec max effort of

Wallball shots to top of target

Ring/Bar Dips

R0w for Cal

Kettle Swings

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

6 Min to Row 1000 Meters Max Effort, Double Unders with remaining time


Skill Practice: 

Push Press

5 – 5 – 5 – 5 – 5



5 Rounds

400m Run

15 Thrusters (95/65)

15 Box Jumps (24/20)

15 Sit-ups


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










Avoid dangerous over-hydration this summer

CFJ_2015_06_Consensus Hydration



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