Warm-Up
Coaches choice
WOD prep
Prep the movements for Loredo
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) Eddie died and 24 repetitions represent the day he died.
WOD (Compare your score from 9/3/18)
“LOREDO”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
Scaling this WOD:
Choose a push-up option that will allow you to start each round with 1 large set and then move to smaller sets. Avoid hitting failure. Expect the push-ups to be broken into smaller sets as the workout continues.
Option 2:
5 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
If at any point you become unable to complete 1 push-up, finish the remaining reps of that round from the knees. If you are able to complete the 5 rounds in under 30 minutes, consider performing all 6 rounds.
Option 3:
4 rounds for time of:
24 squats
24 push-ups from the knees
24 walking-lunge steps
Run 400 meters
Use the warm-up to work on squat therapy. During the workout, if the technique begins to deteriorate, slow down and focus on the execution of the movement. If at any point you are unable to complete a push-up, move on to the lunges and reduce the reps to 15 for the next round.
Post WOD:
Have a cold one!
CFS Brief:
*At CFS this year the CrossFit Games Open takes place in October.
This means Friday’s in October and November we’ll be attempting whatever Dave Castro throws at us.
Let’s have some fun and put our fitness to the test! Sign up today!
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl. Sign up details coming soon!
*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit
There will be no kids classes on Labor Day.
Loredo: 29:34 Rx | Previous: 31:50 Rx
Always great to be able to honor a Military Hero and this workout was perfect for today. It is also always nice to have a repeat workout roughly one year after it was done previously so you can test yourself. For the pull ups, I went out with as big a set as felt comfortable and then broke up the remaining. In the first round, that was 20, but in subsequent rounds it was more like 12. A fun group at 8:00 with a lot of high fives and encouraging words on the run. This workout was made for Eric and he certainly took advantage of that! Thanks Frozen…and I got to meet Zeus 🙂
Loredo: 25:10 Rx
Yes, Deb, this one was definitely made for me! I am impressed that you could get this workout in after three days of Comptrain camp. And not only did you do it, but you beat your last year’s time by more that two minutes! It was a fun workout. I was able to get through all of the push ups unbroken, but I did have to struggle through the last few reps of the final round.
Great workout that I could do remote!
25:01 RX. I Estimated the 400m run so might have been a little over or under but had hills so I’ll call it even 😉. Started pouring for my last 2 rounds, felt great!
Loved all the encouragement at the 8AM class.
Loredo 5 rounds: 31:18, knee push up (24/24/12/12/12).
Post WOD: Hill Farmstead Abner at the Bacon Brunch at the Armsby Abbey
Great energy today!
36:23 (24 cal bike instead of run)
Oh the pushups! I had a plan for them. Apparently they had their own plan!
Previous: 34:34 RX