Workouts: Day 1 and 2- Monday, Tuesday, October 12, 13, 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 10/12/2015


Structure fire S R Ave  2-13-2005 016

Workout Option1 – Day 1

Warm up

1 mile run



4 x12 Lat Pulldown

4 x12 Pullups

4 x12 Upright Rows

4 x 12 Bent Over 1 arm Dumbbell rows

Stretch (see mobility section)


Workout Option1 – Day 2

Warm up

5 x 100 Jump Rope



4 x 12 Barbell Curl

4 x 12  Dumbbell Dumbbell Curl

4 x 12  Tricep Pushdowns

Stretch (see mobility section)


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

3 x 400m run

10 Pushups, 10 Squats


Skill Practice/Strength


3 – 3 – 3 – 3 – 3 – 3



16 Min EMOM

1st – 30 Second Double Unders

2nd – 35 Second Kettle Swings 53/35

3rd – 40 Second Air Squats

4th – 45 Second Sit-ups

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

1 Mile Run


Skill Practice: 


Hang Clean

3 – 3 – 3 – 3 – 3



For time

500m Row

60 Double Unders

50 Sit-ups

40 Pushups

30 KB Swings

20 Burpees

400m Run

20 Burpees

30 KB Swings

40 Push-ups

50 Sit-ups

60 Double Unders

500m Row

Post rounds completed and weights used to comments.




Suspended Lunge

3 x 10

Single Leg Squat

3 X 10

Low Deltoid Fly

3 x 10

Standing Back Extension

3 x 10









Good video on what sugar does to you and how sugar is in almost everything these days,

if you can get past the subtitles.  I’ve been 23 days now without sugar, dairy or alcohol

and I feel more energetic and just feel like my eyes are clear.

Trust me, I know it’s hard in the firehouse but give it a shot.



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