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CrossFit Main Site Hero WOD

129.0K 5.6K
  • 6 Rounds For Time
  • 24 Air Squats
  • 24 Push-Ups
  • 24 Walking Lunges
  • 400 meter Run

With a running clock, perform 6 rounds of the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the final 400 meter Run is completed.

Tips and Strategy

There are enough movements (and low enough volume per set) in “Loredo” to avoid any major muscle fatigue. Pick a strong pace from the beginning, and go faster as the rounds progress. Round 6 should be a sprint.

Intended Stimulus

This is a workout designed to challenge bodyweight strength and cardiovascular endurance. The athlete should move fast and breathe heavily for the majority of the WOD. When done right, it should feel a little too long, like it should have only been 4 rounds—not 6.

Scaling Options

Reduce the volume (either the total number of rounds or reps) as needed to move smoothly and quickly. A strong pace—and minimal rest breaks—is important to get the benefits of the “Loredo” Hero WOD.

Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

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namesake photo

Background: 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 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

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 the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).

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