Workouts: Day 1 and 2- Tuesday, Wednesday, July 14, 15, 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 7/14/2015




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


10 min. EMOM

3 Weighted Pulllups

3 Burpees


Skill Practice/Strength

Front Squat

5 – 5 – 5 – 5 – 5



5 Rounds (1min rest in between)

500 meter Row

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

8 min EMOM

:20 second plank hold

5 pushups


Skill Practice: 

Hang Clean

5 – 5 – 5 – 5 – 5



12 Minute AMRAP

10 Dumbbell Squat Snatches

30 Double Unders/ 60 Singles


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












Leave a comment

Filed under WOD's

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s