CrossFit Republic – CrossFit Bring a Friend Free Saturday – Hero W.O.D. – 35 Minutes U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, 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. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereIf the weather is too uncomfortably cold for an athlete to run, complete a 500/400 Meter Row/Ski or 30/24 Cal Bike Squats...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday – Hero W.O.D. – 35 Minutes U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, 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. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereIf the weather is too uncomfortably cold for an athlete to run, complete a 500/400 Meter Row/Ski or 30/24 Cal Bike Squats...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) 10 Meters = 1 Rep One athlete will be working at a time. RX+: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 MMF: 900 Meters FFM: 800 Meters Teams of Two MM: 700 Meters FF: 500 Meters MF: 600 Meters ONLY if all out of ski ergs, use rowers.Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) 10 Meters = 1 Rep One athlete will be working at a time. RX+: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 MMF: 900 Meters FFM: 800 Meters Teams of Two MM: 700 Meters FF: 500 Meters MF: 600 Meters ONLY if all out of ski ergs, use rowers.Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) 10 Meters = 1 Rep One athlete will be working at a time. RX+: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 MMF: 900 Meters FFM: 800 Meters Teams of Two MM: 700 Meters FF: 500 Meters MF: 600 Meters ONLY if all out of ski ergs, use rowers.Read more