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) and 24 repetitions represent the day Eddie died.
WOD
“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 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!
Loredo: 24:54 RX
That was fun! It hurt a lot, but I like those movements.
Eric, it was fun working out next to you – you were flying! Great energy in the box today!
Loredo: 34:34 RX
Yikes – those push-ups!
Loredo: (forgot my time, 37 something – I’ll record it tomorrow!)
This was a tough one on my knee. Whatever I tweaked wasn’t happy between the squats and lunges so I only made it through 5 rounds. I did manage to do all of the push-ups and kept my form solid (at least I think so!). There was great energy and hard work in the box today!
24:20 RX
Killer WOD and awesome chasing Alex to a photo finish! 🤘🏻
Loredo: 31:50 Rx
Lots of fun doing this one and truly an honor to do it in memory of a Hero. I had no chance of catching Eric, so just held on and kept moving! Great job to everyone who took this one on!!
Loredo: 32:47
Loredo. 36:10. 40 cals bike.
Not your Average Joe’s. Team of 2. 1 person works while the other rests. Divide the calories reps and runs as you like.
12 rounds for time
24 cal row
12 HSPU
24 cal bike
400m sand bag run (50,35)
65:28 rx
Who was your “Plus one” for this?! Looks like a fun one 😉
Joe
You can talk Joe into anything, huh?!
37:27