Benchmark HERO WOD: “Abbate”


Run 1 mile
155 pound* Clean and jerk, 21 reps
Run 800 meters
155 pound* Clean and jerk, 21 reps
Run 1 Mile

*Rx for ladies is 105 pounds

Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).
Post time to comments.


Enlarge image

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Scale appropriately and post results to comments. 

48 Responses to “Benchmark HERO WOD: “Abbate””

  1. Bullhorn

    24:41 RX

  2. Billdozer

    I agree with Cal, we need all the support we can get. Last I checked we were 5th in the region, but I think we are actually 4th because one team I looked at ahead of us didn’t have anybody in the top 100.

  3. chrissy c

    20:20 (800/500/800; 45#)
    hey Bullhorn – you were 24:21. Hey, 20 seconds is 20 seconds!! 🙂

  4. Macho

    31.32 (135)
    RIP Sergeant! Ah-ooo-ra! Semper Fi!
    Great work this morning. Good to be back and awesome Rx HSPU Junior. No stopping you now!

  5. Junior

    Great work this morning. Awesome job 5:30. Cal, thanks for the extra push during the run!
    Jim, glad you are back, you’ve been missed.
    1st Rx HSPU this morning. Thanks Grace, Jim, Billy, Cal, Aida, Janet, Daniel, and Beth for the pointers throughout the month! 🙂 Definitely a team effort.

  6. SpeedyJ

    28:28(Rx) Great push on the running Cal and Dr. Peter..great WOD!
    Good job Jamie..wish I could have stayed to see it, next time!
    Thank you Sergeant Abbate!

  7. Will M

    26:04 (800, 500, 800, Squat Cleans 155#)
    I’ll scale all this week because I’m throwing on Sunday. Check it out
    May God bless Sgt. Abbate and his family. A man, in the truest sense of the word.

  8. Sirun

    Didn’t make it to 5:30am this morning but I am glad to have decided to come to do this WOD in memory of Sergeant Abbate…Will try tomorrow since I have a full day tomorrow. Thank you very much Kate for the help on my first purple band today!

  9. Disco D Nicole

    39:50 (75#)
    Thank you Sgt. Abbate.
    Good luck Will M on Sunday!!!
    Good job 8:30, Hard and good WOD!

  10. Jackrabbit

    31:40 75#
    Thanks for the pointers on my C&J Daniel and Grace!

  11. george

    Time was fast. But weight was light. Maybe in a couple of months I can get my strength up to rx.

  12. Kelli

    31:44 (65#) whew!
    I am always grateful for our freedom especially in all the turmoil today. Thank you for sgt. Abbate and others who serve and give their life.

  13. Silverback

    28:42 (Rx)
    Glad to have offered up my discomfort as a way of acknowledging Sgt. Abbate’s ultimate sacrifice.
    Thanks George, Aida and Weezy for the pacing today. Overtook Aida on last run with 50meters to go. George, you’re just way too fast on the runs.

  14. Silverback

    Arnold, it looked like you needed our guidance and suggestions this morning. As always, we are here to help…

  15. mario c

    mario c
    300; 11 CJ: 300; 11 CJ; 300; 45#

  16. FPR

    28:48 (Rx)
    Thanks Silverback for the push. First mile in 8 min…definitely an improvement for me. Love C & J!
    Way to go Jamie!!
    Awesome job 830!

  17. JohnnyB

    30:47 (115#)
    Mike P., nice working out with you, Sir!
    Jen Zen, welcome back!
    Thanks CoachG!

  18. Alice S

    Thank you Sgt Abbate, and your family!!
    Almost gave up on this one… Thanks Ingrid for pacing with me!!!
    Thanks to Coach G and Ramrod!!!
    Great job 0830 peeps!!!

  19. Gina

    31:50 (75)
    Kendra – way to go heavy!
    great pacing TC – just couldn’t catch up

  20. ZEN Jen (Jen M.)

    Glad to be back!!!! It was nice to see everyone again!
    32:46 (35)
    Thanks G!
    Thank you for your sacrifice Sgt. Abbate!

  21. Keith F

    32:57 (115#)
    Thanks to Sgt. Abbate for your service!

  22. T-REX

    33:44(RX) + post wod 3×10 GHD. Glad to see you bk ZenJen! Today is my 2 yr anniversary @ ACF. I find inspiration in the tribe and certainly the coaches. Thank you :). Anyone looking for an extra female for bayou city’s crawfish comp, let me know. I’ll do either std or scaled. I saluteyou Sgt Abbate!

  23. DirtyD

    God bless your family.
    27:00 4k row, 45#
    2 steps forward and 1 step back. Still, its progress. Good to see everyone. Thanks for keeping an eye out for me, G.

  24. The Nomad

    Thank You Sgt. Abbate
    31:21 (135#)
    Great 1st mile with Toddski and Wolverine…6:30 something??? Slow as hell on the C&Js….running was my only weapon today. Great job 5pm! Off to San Antonio…

  25. todd

    26:49 rx. Today felt good and strong. Having wolverine on running wods really sets a great pace for me. Thanks, Pat! 6:30 for mile 1 ain’t no joke.
    God bless our troops and for those who have given the ultimate sacrifice.

  26. Green Lantern aka Playboy (fka bryan g.)

    35:00 (135# + 1 extra rd on the last mile + 10 burpees for being stupid)

  27. The Force (Kendra)

    31:32 (85#). That was heavy for me. Had to play catch up on the runs. G – I owe you two pieces of sheet rock – about 2 inches in diameter for each piece – my bar went through the wall when I dropped it. My bad.

  28. Renae aka "Southpaw"

    RIP Sgt. Abbate & thank you for your service.
    Thanks Coach G for calling me out on the missed lap. I was all to happy to do it. Not to complete the WOD would not honor our brave Sgt. Abbate, & that would have bothered me for a long, long time. I always want to know if I lost count, & I will want to complete the WOD to the best of my ability. Thanks for letting me know. (I probably would have thought of it in the middle of the night & driven over there to do that lap right then. See how much trouble you saved me?)
    Thanks again Coach G for the direction & encouragement on the C & J. I love learning new things.
    The time reflects the time I wasted before completing the last lap as well as that lap. I’ve proven twice now that I don’t know how to count :(. Sorry about that.
    45:25 (55/45). Great working with this 4 pm class. Y’all are great!

  29. Nisha

    running sucks….the clean/jerks were the only place I was able to catch up a bit..

  30. Easy Rider (aka Robert Hammond)

    29:20 135#/row
    Foot better but still hurting. Good job 8:30.

  31. Babs

    27:34 (800/500/1mile, 35#)
    iPod really made a difference for me

  32. TC

    I might be the worst runner around but if so many man and women can put their lives on the line every day and pay the ultimate price like Sgt. Abbate did. Then I can put a few miles in any day of the week! Its people like him and coach Jim, and all others that have served, and made it possible for me to choose to do these WOD’s or not!!! THANK YOU!!!
    31.30 Rx

  33. Eileen

    Thank you to Sgt. Abbate and his family. RIP
    32:04. First time C&J, 25 lbs.

  34. wolverine

    26:54(rx)Great group @ 5:00!Bless those who serve.Bullritos gives you speed!

  35. Mike B

    God bless you USMC Sgt. Abbate, thank you and all that have sacrificed for all of us and this great country.
    37:13 (115#)
    Started out decent but got winded quick. Oddly enough running during daylight hours is harder than at night (not to mention running into a cloud of smoke going around the corner).
    C&Js got heavy pretty quick too! But, I think I’m getting better.
    Summer, Arnold great working with you both today.

  36. G

    34:35 (Rx) – RIP Sgt Abbate! The least I can do is sacrifice my rest day today and just went for it! Thanks for the push on Coach Billy. Don’t you think I’m set for the week with 3 days in a row of oly weightlifting?
    Thank you Sgt Abbate for serving our beloved country and for the sacrifice that you and your family have endured. Thank you also to the others who have served, currently serving and their families.

  37. G

    Good job on your baseline this morning Edie and also, good job on your baseline tonight Eileen T!
    Welcome back Gary W and ZenJen! =)
    Welcome on your first WOD today Randy B!
    Welcome on your first WOD last Friday Andre! Good to see you come back and do your 2nd WOD today!
    Good to see Dr. Peter, Wade, Carolyn, Fjord, Easy Rider, Ashley, Logan, HD, DirtyD, SouthPaw, Teach, NChurch, Ace, DNeely and Robert F and Kathy M back in action!
    Nice Milestone Junior! Persistent/hard work and determination right there!
    @SouthPaw, you are one funny girl! The sequence, timing and recruitment pattern will click one day with consistency. You did great!
    @George, you were fast today and your load at 95# and 115# was just enough to put you a little bit on the edge during the C&J movements.
    @The Force, way to go heavy!
    Happy ACF Anniversary T-Rex! It’s great to see all the milestones and improvements during your crossfit lifetime pursuit of fitness so far 🙂 I’m excited for you to see how many accomplishments you have ahead.

  38. Lingo

    65# for first set, 75# on second set.
    Thanks to Teach for pushing me on that last mile. Next time I’ll catch you 🙂
    Also thanks to TC and Kendra for giving me pointers on Kipping pull-ups. I’ll get them too.

  39. Teach

    Forgot to post yesterday!
    29:57 (Rx)
    I could hear Lingo behind me on the last few meters of the run! Thanks for the push! Great job 4:00 group!
    Good to see Zen Jen 🙂
    Still need to work on running, but it wasn’t as bad as I thought it would be. I actually think the 800 was the hardest run!