Workouts: Day 1 and 2- Friday, Saturday, September 24, 25, 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 9/24/2015


mud run logomud run finish

Who’s in respond back in the comments if you or your Engine/Truck Co. are interested.

October 25, 2015, click link below for registration.

Workout Option1 – Day 1

Warm up

4 x 100 single jump ropes



4 x12 Bench Press

4 x12 Incline Dumbbell Press

4 x12 Dumbbell Flyes on Plyo ball

Stretch (see mobility section)


Workout Option1 – Day 2

Warm up

Run 400m x 4 – 1 minute rest in between



4 x 12 Lunges

5 x 20  Box Step Ups

4 x 8  Pullups

Stretch (see mobility section)


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

3 x 400m run

5  Hand Stand Push Ups (HSPU)


Skill Practice/Strength

12Min EMOM

2  Weighted Pullups



4 rounds 30 sec max effort for all movements

1st min- Row for Calories

2nd   Toes 2 Bar

3rd   Overhead Walking Lunges 45/25

4th   Double Unders

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

12 Min. EMOM

Even:  3 Squat Cleans (60-65%)

Odd:  5  C2B Pull-Ups


Skill Practice: 

Front Squat

3 – 3 – 3 – 3 – 3



15 Min AMRAP

200m Run

15  Box Jumps

100′  Heavy Farmers Carry

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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