30:10

5 rounds (Intermediate), hand-release push-ups

28:31

남(m)/46/171cm/94kg/2303014/
Loredo/
6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
Post time to comments./
오늘기록 38분52초/
최고기록(40/84kg/150601) 32분56초/
화요일 저녁와드

RIP. 21:35 

CFWUx1
28:48

25:28.31
Rx

23:57 track

35:58 Rx'd

29:47

22:50 rx’d

31:56 -Perhaps could’ve done this a bit earlier, or ate another snack for better performance... last time 28:44 but I estimated the runs and may have been short about 100m each round. It’s hotter today than back then too...started with a 4 minute round, then had 3 by 14m, 4 in 20m. Cardio!!! Almost puked afterward. Squats unbroken. Pushups not so much. 3 sets each  until round 5...then 5-7 sets a round. 

180/41/69”

26:24 Rx

34:46

Sub 1200m echo bike for 400m run.
31:02...splits 4:41/5:13/5:09/5:49/5:19/4:50

2 JUL
RX 26:59

29:39

Subbed row instead of run. 

31:50 Rx

M/34/6'/175#

25:06 Rx

27:28 - scaled to only 4 rds & sub 25 cal on bike for run

so, so humid!
6 rounds
24 squats
12 push ups
24 walking lunge steps
400m run
36:29

M/45/6'3"/207lbs
Rx
32:46

M/38/215lbs
Subbed 500m rows for 400m runs
Rest rxd

22min 40sec

Rx'd
33.16 😅👍

23:07 rx
R.I.P.

200526 — 23:46 rx
170925 — 23:39 rx

Modified to 4 rounds with knee push ups

35:06

run was a little longer than 400m in my neighborhood 

Loredo

30:51 Rx 
run was alittle longer than 400m in my neighborhood 

M/31/185/5’11

24:39 rx, appropriate for a workout consisting of 24s

good workout

M/42/6’3”/215

27:17... a grinder on that run. Man is my metabolic conditioning in the street!

Rx: 31:00

Subbed 500m row for run because it was raining. 
finished 27:03

Connor and Matt crushed it in 20:30

Unbroken : 23:47

M/34/180

200624 (modified Loredo)

6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Row, 500 m

Round times
R1 | 04:00 |  
R2 | 04:29 | +29 s 
R3 | 04:55 | +26 s 
R4 | 05:53 | +58 s 
R5 | 05:52 | -1 s 
R6 | 05:16 | -36 s 

30:25

36:50 rx

Rx’d
24:19
19 seconds worse than last time.

RIP SSgt

21:21 rx 

RX 35:43
RIP!

24:09 (runs on treadmill)

30/m/5’11”/172

35 minutes with 2 minute row instead of run.

28.58

30:23    47 6'1 207. mostly 5/3/1 and paddling on rivers.  11 days straight

23min Wod en extérieur sur le parking run = un tour de la salle

6 rounds in 17:34 of:
12 squats
12 push-ups
12 walking lunge steps
Run 200 meters

Loredo - scaled reps
6 rounds for time of:
18 squats
18 push-ups
18 walking lunge steps
Run 400 meters

27:21

A day late but as RXed 
30:10

26:10

30:50 Rx

M/26/6’2”/220

24:06 RX

2017 scaled it to 4 rds and rowing 400 for 18:20. Happy with the progress. 

M / 27 / 185lb / 5’11”

27:34 Rx 

21:57

21:57

33 / M / 5'9" / 137lbs

2 rounds
Squats x12
Push-ups x12
Walking lunges x12
Run 200m

10:36

Was going to do three rounds, but the running was just too much.

42:29
RX 
At Home with a waking machine (max.6km/h)

32:20 as Rx

RIP Toledo.
Thank you CrossFit.

Workout of the Day
Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
-------------------------------------
Time; 25:59:61min Rx'

34:30s
knee pushups
F/5’5”/140

Rx’ed 
= 20:28 unbroken 

My legs are toasted from the past few WOD’s at the box.  This was at a slow steady pace.

subbed row 400m for run
24m27s
Remembering June 24, 2010 in Jelewar Peace to your family Loredo
Thanks CrossFit for helping heroes to keep getting up 

30:22
cardiooooooo

25:14

31:08

21:07 Rx
compare to was 21:41
M/42/5’8”/160

24:25 rx

my buddy TB 24:29

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

27:47 - Rx

For Loredo

24:15
5x 0.33 mile runs instead of 6x 0.25.

Only the four rounds I got golf in half an hour

15:26

Loved it

With 20# vest, 26:31.

This was tough but not too bad.  Started out pretty quick, first round in under 4 min, but running slowed in later rounds.  May have twinged something in my left hip – will have to monitor.  Aidan (9 yo) did this with me: no vest, 12 push-ups, everything else as rx’d, in 23:32.  He’s a tough little nut.

47m/5'10"/185

Where oh where did Bryan Rosen go?  I miss his warmups!

RIP Loredo
30:16
Got 2 rnds with very slow runs due to calf strain
rnds 3-6 were combination of step ups/mountain climbers in place of runs
m/50/175

23:48 Rx
with gratitude
m/52/5'11"/200#

RX’d 21:18

29:38
*150

RIP Sergeant.
34:57, rx on a rolling off road path.
compared to 26:47 on a smooth track.
I'll take it, fitness was achieved.

25:24

35/195/5’9/M

Rx with 20lbs vest: 28:15

22:18
Good to remember a hero.
Pushups are stronger than they've been in a while. 
Steady progress - keep working

34:02. Subbed 30lb DB PP for pushups, row for run. Semper Fi Brother!

M/64 

Rx: 29:29

Loredo
21:43

24:03 Rx

M/45/6'2"/180#

Rx'd 
26:40...no excuses but had to throttle last 2 runs back IT band started flaring up

170907
24:40

141225
24:55

121231
24:25

Male/44
Rx'd in 24:19

Capped to AMRAP 20 min
24 Squats
24 Pushups
24 walking lunge
10 basement to garage stair runs (up and down)

3 rds + 16 Pushups

Hey guys I can't do the running part this workout what can I do instead? (I have a jump rope but I don't know if its a good substitute and how many jumps I should do).

27:34 rx
all unbroken
What a special way to honor a painful anniversary in the lives of the Loredo family. 

170917:  27:44
121231:  34:52, with 500m rows

So the new owner and CEO of crossfit made million$ by tracking how consumers spend their money and selling that information to advertisers.  

Wow, that sounds so inspirational!  (insert sarcasm).   Nothing says health and wellness like consumer spending!

6 rounds
24 pushups
24 squats
24 walking lunges
ran 300m instead

20:17

27:54 Rx (PR)

Compare to: 35mins Rx

What a difference 2 years makes! 

22:29
substitute 400m run with 400m row

26:06

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 300 meters Assault Air Runner
36:39

Rx 26:50

Jackie: scaled reps to 20 - 32:55

M/36/172#

24:50 Rxed

Rx 25:14
m/35/175lbs

5 Rounds 
28:48

3+318m

RX 23:57
43/1.78m/77kg

RX:22'11''.
https://youtu.be/3Tm-uCPhEzc

21:33

27:39, 6 rds of 18 reps and 400 m row

WOD ANALYSIS

Coaching notes:
Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.

Modality: This exercise is a couplet modality that is combined of 3 high reps gymnastics movements and a 400-m sprint run.

Purpose: The main focus in this WOD is to challenge the muscular endurance and fatigue.

The reason for choosing reps: The reps of this WOD is high. This high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes.

Note: This WOD set in 6 rounds. So overall, athletes should perform 144 reps of squats, push-ups and lunge, and 2400-m sprint run.

Scale method: If the athlete cannot run 400 meters in under 2 minutes, the trainer must scale the running distance.

Time to perform: This High intensity WOD takes about ≈ 25 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 22 min.

Running a class: Trainers have ≈ 35 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina and cardiorespiratory play a major role in this exercise. Furthermore, strength, flexibility, and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program.

Anatomy:
Squat: Gluteus maximus, Quadriceps 
Push-up: Pectoralis major (sternum head), Triceps 
Lunge: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior
_________________________

Running a 60 min class: 
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up: ≈ 15 min
WOD: ≈ 25 min
Cool-down: ≈ 12 min 

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

40:49 RX

29:03 
CFHIM - MAKING PEOPLE BETTER

Champions Club Scaling Notes

RANT
I would normally say Just a Workout... but it's a hero one.

WHAT ABOUT THE MOVEMENTS
Squat - squatting, speed, pulling from the hips, pushing from the hips big range of motion
Push-up - pushing, midrange, connection, speed
Lunge - locomotion (kind of), squatting, unilateral loading
Running - locomotion, falling, skill (using gravity/elasticity)

WHAT ABOUT THE FORMAT
Normal setup where stamina/muscle burning makes us want to stop, but we probably have the capacity to go through the entire thing unbroken. At least lunges/squats. This workout will be as bad as you want to make the run.

TECHNIQUE SCALE
As is.

CONSISTENCY SCALE
As is, maybe try 3 rounds and mushing together the reps. 48/48/48/800

INTENSITY SCALE
Rest in between whatever you did the round in, keep track of fastest and slowest rounds.

MY STUFF
18:30 as rx'd.

GENERAL FEAR LEVEL: 7