December 11, 2013

Wednesday 131211

"Coffey"

For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Post time to comments.

P1310038_th.jpg

Enlarge image

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Posted by Pukie at December 11, 2013 5:00 PM
Comments

Fair winds and following seas Brother.

Comment #1 - Posted by: Don Clarkson at December 10, 2013 5:12 PM

guess i know what i'm doing for Hero Friday this week!

Comment #2 - Posted by: Mel/40m/5'10"/180 at December 10, 2013 5:12 PM

I must admit I'm not very close with anyone affiliated with the military but for some reason this hit s nerve. TAG ME IF YOURE GONNA GIVE IT YOUR ALL for Coffey. Looks like a tough WOD but let's get it!!!

Comment #3 - Posted by: Felipe at December 10, 2013 5:20 PM

Son,

I miss you everyday and strive to keep myself in shape by doing some of your routines weekly.

Please check out Keaton's memorial Facebook page for info on how to get involved with his Hero Half Marathon event every Memorial Day Weekend in Sweet Home, Oregon. There will be other cross fit events conducted in other locations on the same weekend to honor those who made the ultimate sacrifice! NEVER FORGET !!

Grant Coffey
(Keaton's Father)

Comment #4 - Posted by: Grant Coffey at December 10, 2013 5:37 PM

Mr. Coffey - reading your post brought tears to my eyes. I will never be able to understand your loss, but to you and your family, blessings and peace. Thank you for allowing your beloved son the freedom to serve his country and fight for our freedoms. May we never forget.

Comment #5 - Posted by: NNKMelissa at December 10, 2013 5:43 PM

That sounded wrong....I hope you know what I mean.

Comment #6 - Posted by: NNKMelissa at December 10, 2013 5:51 PM

Thanks Mr Coffey for sharing.
My brother is active with the marines and I am so proud of him, I'm sure your son made you proud. Thank you for your sacrifice sir, this Christmas I pray peace and love will fill the hole in your heart.
I will wear myself out tomorrow, in honor of your son, sir.
Semper-Fi

Comment #7 - Posted by: Jlynn at December 10, 2013 6:21 PM

Thanks Mr Coffey for sharing.
My brother is active with the marines and I am so proud of him, I'm sure your son made you proud. Thank you for your sacrifice sir, this Christmas I pray peace and love will fill the hole in your heart.
I will wear myself out tomorrow, in honor of your son, sir.
Semper-Fi

Comment #8 - Posted by: Jlynn at December 10, 2013 6:22 PM

Mr. Coffey,
May your love for your son shine forever. God bless you and thank you for showing us all the merits of being a great Dad.

Comment #9 - Posted by: Thrill at December 10, 2013 6:34 PM

Mr Coffey sir, your post about your son really touched my heart! I can't imagine what you've gone through and wouldn't wish that apon anyone!
Your son has made the ultimate sacrifice and I would imagine has done himself and your whole family proud!
Thankyou to the Coffey family!
I'm going to give this workout everything I have, for Coffey !

Comment #10 - Posted by: Goodo at December 10, 2013 7:06 PM

Mr Coffey sir, your post about your son really touched my heart! I can't imagine what you've gone through and wouldn't wish that apon anyone!
Your son has made the ultimate sacrifice and I would imagine has done himself and your whole family proud!
Thankyou to the Coffey family!
I'm going to give this workout everything I have, for Coffey !

Comment #11 - Posted by: Goodo at December 10, 2013 7:07 PM

The reason for the one muscle up at the end is because it was how he ended his workouts trying to complete his first muscle up. Good to see this one up here.

Comment #12 - Posted by: j1 at December 10, 2013 7:21 PM

Getting down to below zero overnight...I'm probably gonna sub a body weight WOD I can do in the much warmer basement.

Comment #13 - Posted by: EricS M/33/5'10/175 at December 10, 2013 7:22 PM

Mr. Coffey, it is an honor to have your son represented on our site. I am sure much of the credit for his heroic spirit goes to you and Mrs. Coffey. Blessings to you and to Brittany.
Our CF family will do our best to make Keaton proud.

Comment #14 - Posted by: Windlord at December 10, 2013 9:27 PM

Doing crossfit since 4 month, training alone. Thanks to this Site for the guidance
Today i scale the Weight at 135 LB. Time 48'46". End up with 5 pull-ups coz I don't have rings
I dont feel its a great time, I wasn't exhausted, but muscle were burning so much I could move faster.
Will be paralyzed tomorrow

Comment #15 - Posted by: Olivierchina at December 11, 2013 12:23 AM

Mr.Coffey, your loss is humbling beyond description. Your son will be honored. Semper Fidelis.

Comment #16 - Posted by: SGTNAV at December 11, 2013 12:55 AM

42:07

Comment #17 - Posted by: sebastian at December 11, 2013 1:26 AM

Set up two squat racks and two benches for our group of 5. Did 60lb each, dumbbell presses to free up the bars and weights for the 135lb squats.
Our times were:
1. 35:36 RX'd
2. 40:00 RX'd (me, myself, and I)
3. 42:20
4. 44:50*
5. 48:30*

* 4 and 5 didn't read the post well and did 50 squats and bench presses for all 3 sets!

Comment #18 - Posted by: 6pakzak at December 11, 2013 1:30 AM

50:24 very tough workout nearly hurled a couple of times near the end!!

Comment #19 - Posted by: Mark Dunn at December 11, 2013 2:13 AM

40:35 rx

RIP Cpl Keaton G. Coffey, God bless you and your family.

The last muscle-up was for you.

Comment #20 - Posted by: gb 46/m/71"/185# at December 11, 2013 3:18 AM

36:57

Comment #21 - Posted by: Tim Weber at December 11, 2013 3:19 AM

M/34/223lbs/5'11 Dominican Repúblic
49:19 Great WOD

Comment #22 - Posted by: Yeiro Mateo at December 11, 2013 3:42 AM

46:30 RX except for muscle up, subbed 3 pull-ups and 3 pushups.

Comment #23 - Posted by: Diff M/44/5'10"/220 at December 11, 2013 4:01 AM

F/52/5'6/116
Coffey
36:10
35/25/15
@85#
R.I.P.

Comment #24 - Posted by: D.S. at December 11, 2013 4:02 AM

26:13
NSA Bahrain
SSgt James Monticalvo
ND2 Arthurgwain Marquez

Comment #25 - Posted by: James Monticalvo at December 11, 2013 4:10 AM

Scaled to 35/25/15 reps @ 95#
Sub'd 3 strict pull-ups + 3 dips for muscle-up

32:51

Not happy about scaling reps on a hero WOD, but decided to err on the side of caution due to the warning on BrandX.

Comment #26 - Posted by: Joe Northside m/35/70"/200 at December 11, 2013 4:43 AM

No bar. Did airsquats at double reps and push-ups 1 for 1.

31:20

Comment #27 - Posted by: Dave W 29/m/178/5'7 at December 11, 2013 5:00 AM

33:10
Distance runner. 800s all sub 2:50
Hope I see more of these type of WODs. Nice to be able to keep up with the meat heads for once.

Comment #28 - Posted by: mjd at December 11, 2013 5:07 AM

F/43/5'6"/135

Coffey scaled & modified:

400m runs
25/27/10 reps at 65#
1 pull-up

20:52

Good workout!

Thank you, Mr. Coffey, for the courage and strength you demonstrate and share with us in the face of your loss. God bless you!

Comment #29 - Posted by: mom to five at December 11, 2013 5:17 AM

41:43 subbed pull-ups and dips at end

Comment #30 - Posted by: Tyler Scott at December 11, 2013 5:27 AM

M 43/195/6'
Won't be around today so last night did a 10 minute amrap of 10 dl @ 175 and 30 double unders. 7 rounds.

Comment #31 - Posted by: Mike at December 11, 2013 5:43 AM

32:43 RX

Comment #32 - Posted by: Mike at December 11, 2013 6:10 AM

Honored that this is my first crossfit workout:

M/50/186
42:07

RIP

Comment #33 - Posted by: Brian at December 11, 2013 6:14 AM

In Honour of the fallen Hero:
'Coffey'
Time : 37:45
800m tread w/1% incline @ 8.5Mph
BS @ 50kg - 50/35/20
BP @ 50kg - 50/35/20
3 ring pull ups/ 3 ring dips = 1MU

Rest In Peace Brother.

Comment #34 - Posted by: Simon Murray at December 11, 2013 6:15 AM

50:59

Comment #35 - Posted by: D. Peterson at December 11, 2013 6:16 AM

I hate scaling the work on hero WODs, but had to today. So my Coffey lite:
500m row
35 back squat/floor press, 105#
500m row
25 back squat/floor press, 105#
500m row
15 bs/floor press, 105#
5 strict pull ups/5 dips

25:39

Thanks to Keaton for his sacrifice to his country and fellow Marines, and I hope Grant, Inger, and Brittany find some measure of peace.

Comment #36 - Posted by: Jim R. 51/5'8"/160 at December 11, 2013 6:29 AM

60 kg bar, subbed muscle up for 5 strict PUs + 5 dips

46:23

bench presses killed me

Comment #37 - Posted by: Tomi K. (M31/180/82) at December 11, 2013 6:48 AM

Rxd 43:05. ( after yesterday's sprints, today I felt as if I was pulling sand bags behind me)

Comment #38 - Posted by: Luis Estrada at December 11, 2013 7:27 AM

57.32 wow but proid to honor and do this work out with my brothers and sisters in arms.

Comment #39 - Posted by: Brandon at December 11, 2013 7:28 AM

29:55

Had to scale weight to 95# to maintain proper form. Really tough workout but it was great,

Rest In Peace Coffey.

Comment #40 - Posted by: Trent at December 11, 2013 7:28 AM

M/29/165/6'0"

Everything rx'd except bench press. First 26 @ 135, the rest @ 115. Tough WOD.

46:45

Comment #41 - Posted by: James Bobo at December 11, 2013 7:42 AM

Dear Mr. Coffey,

Sir, I humbly give you my prayers and condolences. May God bless you, your family, and the United States Marines.

Never forget.

Comment #42 - Posted by: N. Becker 29/M/5'11''/185 at December 11, 2013 7:42 AM

Mr. Coffee,
Thanks for the post and for your family's sacrifice. I'm a master chief submariner and just hit 20 years last month. Proud to serve with warriors like your son.

M/38/33:09
Failed on muscle up on these damn angled pull up bars in my gym. Subbed 10 chest to bar pull-ups. Everything else RX.

Comment #43 - Posted by: Joel Propst at December 11, 2013 7:50 AM

Thank you Mr. Coffey... and to your Son for his selfless service. Will proudly do this WOD in his memory.

May we never forget!

Comment #44 - Posted by: rannetk at December 11, 2013 8:15 AM

39:54, pack (95 lb 35/25/15) and 1 k row instead of running and 5 pullups and 10 dips on parellettes

Comment #45 - Posted by: RussA at December 11, 2013 8:41 AM

60:35
First wod in over a month
I used the only bar for squats so subbed db bench press.
20kg db
50kg bar
Ran 1km at each run.

Comment #46 - Posted by: Younger654 at December 11, 2013 8:55 AM

42:49
Subbed 1000m row for 800m run (too icy)
Kept Rx #135 for all squats and bench
Muscle up attempt

Mr. Coffey God bless and thank you for your sons sacrifice for our freedom!!!

Comment #47 - Posted by: Dr. Bello at December 11, 2013 9:00 AM

Dear Mr. Coffey,

I am so inspired not only by your son, but by you carrying on your son's legacy. I will do this HERO WOD this week not only in your son's honor, but to honor his family as well.

Thank you for your post, and I am so deeply sorry for your loss.

Britt

Comment #48 - Posted by: Britt at December 11, 2013 9:07 AM

29:56 RXD

Comment #49 - Posted by: Tony Bagala at December 11, 2013 9:13 AM

39:59 with elevation mask set to 6500 feet
- went to bathroom during workout, lol!
- run was on rocks
- bar muscle up
Kandahar Afghanistan

Comment #50 - Posted by: Sam Rico at December 11, 2013 9:42 AM

23:16 RXD

Comment #51 - Posted by: Johan Tørud at December 11, 2013 9:45 AM

38:05 substituting 1km row for 800m run. I'm a fat old man too.

Comment #52 - Posted by: Martin Wakefield at December 11, 2013 9:48 AM

2013-12-11: Sub 15rnds: 200m run/7 OHS Squats 95#/7 Bench 135#/1 bar MU at end@38:13. Total 3k/105/105.

Comment #53 - Posted by: gs at December 11, 2013 10:01 AM

33:55 rx'd

Comment #54 - Posted by: jay at December 11, 2013 10:03 AM

42:24 w/o muscle up -novice - solid workout

Comment #55 - Posted by: Darin at December 11, 2013 10:13 AM

Mr. Coffey thank you for posting and carrying on your son's workouts. Very inspiring.
God bless your family.

Comment #56 - Posted by: ChuckB 55/5'11"/155 at December 11, 2013 10:17 AM

38:30

Comment #57 - Posted by: John at December 11, 2013 10:21 AM

Scaled to:
80 Lb back squat and bench
Run 800 meters
50 Back Squat/ 50 Bench
Run 800 meters
35 Back S/ 35 Bench
Run 800 Meters
20 Back S/ 20 Bench
Run 800 meters
1 muscle up progression ( I too long for the day I will be able to do these)
41:14

Comment #58 - Posted by: ChuckB 55/5'11"/155 at December 11, 2013 10:23 AM

33.14 minutes comfortable pace.. Same weight posted except 800m on treadmill

Comment #59 - Posted by: Monkey0o at December 11, 2013 10:28 AM

39:00 rx

Comment #60 - Posted by: Adrian at December 11, 2013 10:46 AM

Scaled to:

Row 800 meters
Air squat, 50 reps
65# pound Bench press, 50 reps
Row 800 meters
Air squat, 35 reps
65# pound Bench press, 35 reps
Row 800 meters
Air squat, 20 reps
65# pound Bench press, 20 reps
(No final row, or muscle up)

24:04

Mr. Coffey- thanks for posting about Keaton. All my best to you, Inger, and Brittany.

Comment #61 - Posted by: Carole (F/55/5'6"/135) at December 11, 2013 10:48 AM

34:54
Awesome WOD!
RIP, Corporal Coffey, heartfelt condolences, Mr. Coffey.

Comment #62 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at December 11, 2013 10:48 AM

34:54
Awesome WOD!
RIP, Corporal Coffey; heartfelt condolences, Mr. Coffey.

Comment #63 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at December 11, 2013 10:49 AM

36:33

Comment #64 - Posted by: Flan at December 11, 2013 11:01 AM

RX'd -39:50. I think I'll be sore tomorrow. RIP Cpl Coffey.

Comment #65 - Posted by: Andy Lock at December 11, 2013 11:03 AM

Scaled weight 110 pound
run on treadmill
32 56
RIP Coffey

Comment #66 - Posted by: FRANK ONE at December 11, 2013 11:07 AM

R.I.P. from an Italian Marine.

Comment #67 - Posted by: Fog at December 11, 2013 11:08 AM

3 mile run.
20:45
Then
25 (135#) Back Squats
25 (135#) Bench
Then
30 K's to E's

Comment #68 - Posted by: dyagg at December 11, 2013 11:11 AM

M/30y/179cm/72Kg
RX 49'15"

Comment #69 - Posted by: Rafael Bello Pereira at December 11, 2013 11:24 AM

Scaled to 35/25/15 @ 95 lbs.
Runs on treadmill.
6 pull ups and 6 dips for muscle up.

38:40

Dear Mr. Coffee,
I retired from the Corps 11 years ago and didn't serve with Keaton, but he's still my brother.
He lives on in the hearts of all Marines and will NOT be forgotten.
I hope that knowing how many of us care brings some small measure of comfort and peace to you and your family.
God bless you all and Semper Fi!

Comment #70 - Posted by: MajorDad (M/53/6'3"/165) at December 11, 2013 11:54 AM

Scaled to:

880M runs
75# for squats & BP.
No MU
30:05

Comment #71 - Posted by: David T. - M/54/5'8"/183 at December 11, 2013 12:02 PM

scaled 95#

47 minutes

Comment #72 - Posted by: ScooteR at December 11, 2013 12:06 PM

Spinning 2400m
90lbs Backsquat x50
90lbs bench x50
Spinning 2400m
90lbs backsquat x35
90lbs bench x35
Spinning 2400m
90lbs backsquat x25
90lbs bench x25
Spinning 2400m
3 pullup
3 dips

41min

Comment #73 - Posted by: Steen at December 11, 2013 12:11 PM

41:47

Comment #74 - Posted by: mlt at December 11, 2013 12:13 PM

RIP Coffey - thank you for your service.

Rowing instead of runs - 135# on all sqts and first 50 reps of bench - 115# on last 2 rds of bench.
58:15, tough one.

LOVE CROSSFIT

Comment #75 - Posted by: jw at December 11, 2013 12:33 PM

30:05
sub row for run and 3 L pullups for muscle up

Comment #76 - Posted by: Tormod at December 11, 2013 12:34 PM

35:48 Rx on treadmill.

Comment #77 - Posted by: Mike M m/38/5'9"/185 at December 11, 2013 12:41 PM

M/21/255#

roughly 40 minutes
subbed in 95# for bench and squats

great workout!

Comment #78 - Posted by: Mike B at December 11, 2013 12:42 PM

38:31

95lbs

Comment #79 - Posted by: Craig Beveridge 39/M/5'11/210 at December 11, 2013 12:42 PM

51:07 rx'd

I wanted to give in but I didn't. How could you cut it short when I know Cpl Koffey gave his all. May he rest in peace.

Comment #80 - Posted by: Juju at December 11, 2013 12:44 PM

21:17 rxd. Suck it

Comment #81 - Posted by: Jimmy at December 11, 2013 12:54 PM

53:19.07 rx'd

Comment #82 - Posted by: MayMay at December 11, 2013 12:55 PM

60kg weight and bar. Treadmill run and a straight bar muscle up. 10 rep supersets between bench and squats to reach totals. Chicken legs and ectomorph body took a hiding. Blown away by those in the 30 minute range, awesome work!!!! 53.35

Comment #83 - Posted by: Tekn 32/m/1.87m/84kg at December 11, 2013 12:56 PM

25.52
With 135
No muscle up

Comment #84 - Posted by: Sergio at December 11, 2013 1:18 PM

36:15 minus muscle up

Comment #85 - Posted by: Simon Boote M/42/80kg/6' at December 11, 2013 1:19 PM

Going for this tomorrow. Here's hoping my 235lb butt can get 1 muscle up.

Comment #86 - Posted by: Price Goosby at December 11, 2013 1:22 PM

55:03

Forgot about the last 800 meters before the one muscle-up. I did not add it but, it would have added about 6-7 minutes to my final total.

Comment #87 - Posted by: BW at December 11, 2013 1:28 PM

Scaled to 95#

38:22

Comment #88 - Posted by: DLong M/38/5'10"/185 at December 11, 2013 1:32 PM

As a former infantry grunt in the Danish Royal Army and a current Airman in the Royal Danish Air Force, I did this workout in honor of Keaton Coffey and his Family. Being a military man myself i know what it means to bring the ultimate sacrifice. Coffey Family, i am deeply sorry for your loss.

"Coffey"

53:17

Comment #89 - Posted by: Dokkedahl at December 11, 2013 1:42 PM

36:07
great wod 135lb is a good weight to use.

Comment #90 - Posted by: FloB at December 11, 2013 1:49 PM

Was not planning on doing a hero WOD for a few weeks, my box done one every Saturday of November. But when I seen this one I was compelled to do it because of the name Coffey. My grandfather does not have much more time with us. He served his country in Korea, drove a truck across the east cost then served his community. He is one of the founding members of our local rescue squad, served on the City then County police departments. He raised two of his own children then 4 others not including all of this grandchildren.

For me this one also goes out to you Jessee Gene 'Pop' Coffey

Comment #91 - Posted by: 41:?? at December 11, 2013 1:51 PM

RIP Corporal Coffey

Women's Pack scaling, 33:30
Very tough WOD, definitely felt the oxygen debt

Comment #92 - Posted by: Glorybelle (F/44/5'5/135) at December 11, 2013 2:14 PM

M/25/155#

subbed

2pood front squat
32kg chest fly
800-1000m
3pu 10 dips
57:06

Great WOD chest felt like it was going pop open on last leg

RIP Coffey

Comment #93 - Posted by: George at December 11, 2013 2:16 PM

Can I break it up

10 squats then 10 bench

Or do you have to do 50 squats then 50 bench press?

Thanks

Comment #94 - Posted by: Nick at December 11, 2013 2:36 PM

Rest day for me.

Comment #95 - Posted by: Gavin at December 11, 2013 2:50 PM

broken sets:
sub 135lbs for 95lbs.
sub run for jump rope

Time: 36:33:

Comment #96 - Posted by: Steve Solano at December 11, 2013 3:07 PM

rx'd @ 31:48

I am usually discouraged by running but gave this WOD a shot and did pretty well, definitely found the 800m runs to be tough as I am lacking with distance running... not that 2 miles collectively is distance

Comment #97 - Posted by: keithb at December 11, 2013 3:09 PM

F/37/5,4/120
40:46
@75
5 pulls+5 ring dips

Comment #98 - Posted by: Fiona at December 11, 2013 3:14 PM

38:16, I liked this one! Going to feel it on Friday I think!
Then hammer the rums!

Comment #99 - Posted by: Mack at December 11, 2013 3:14 PM

First Hero WOD for a newbie!
As Rxd....except for sub 3 pull-ups 3 dips for muscle up

51:19

Comment #100 - Posted by: Joshw 37/6'/205 at December 11, 2013 3:17 PM

For time:
Run 800 meters
45 pound Back squat, 50 reps
45 pound Bench press, 50 reps
Run 800 meters
45 pound Back squat, 35 reps
45 pound Bench press, 35 reps
Run 800 meters
45 pound Back squat, 20 reps
45 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
37:45

Comment #101 - Posted by: ccraft at December 11, 2013 3:23 PM

As rxd
36:15

Comment #102 - Posted by: Troy at December 11, 2013 3:25 PM

Rest in peace Cpl. Coffey. God Bless.

34:51 RX'd

Brutal!

Comment #103 - Posted by: Wills at December 11, 2013 3:26 PM

M/24/190

As rx : 38:47

Comment #104 - Posted by: Maxime Brochu at December 11, 2013 3:32 PM

Felt like I needed to make up some reps, so:

30 Back Squat, 135#
30 Floor Press, 135#
30 Burpees

Comment #105 - Posted by: Joe Northside m/35/70"/200 at December 11, 2013 3:38 PM

Fair winds and following seas Cpl Coffey. Our sincerest appreciation and regrets to the Coffey family and friends.

Both AsRX
The Col 42:14
Marine wife of 25 years 43:02

Comment #106 - Posted by: TeamKeim at December 11, 2013 3:53 PM

38:55

As rx'd except for 4 pull ups and 4 dips substitute for muscle up.

Comment #107 - Posted by: Dixon at December 11, 2013 4:07 PM

RIP Cpl Coffey
36:11.07 As rx'd
w/ bar muscle up
800 on rocks (deployed)

Comment #108 - Posted by: SSgt Ryan Vaught at December 11, 2013 4:29 PM

Completed my first muscle up...amazing

Comment #109 - Posted by: aaronbt05 at December 11, 2013 5:02 PM

never forgotten! rest in peace brother

rx'd 33:45

Comment #110 - Posted by: tom blair at December 11, 2013 5:06 PM

I read it wrong haha
50squats 135pounds
50bench 135pounds
800m
i did this three times instead of dropping the reps ..2km run before and after

time 43.34

Comment #111 - Posted by: Cameron at December 11, 2013 5:18 PM

M/23/5'11"/185.6

41:19.75 RX'd

Treadmill

Comment #112 - Posted by: MilesForks at December 11, 2013 5:21 PM

Subbed 1000 meter row for the runs. All else as rx'd, 36:24. RIP Sir.

Comment #113 - Posted by: Kurt M/40/190 at December 11, 2013 5:21 PM

sub run, 1000m row, scaled #112 (51kg). 50:25

Comment #114 - Posted by: lucio1928/41/182/95 at December 11, 2013 6:12 PM

sub MU , 5MU progression

Comment #115 - Posted by: lucio1928/41/182/95 at December 11, 2013 6:24 PM

M/41/5'8"/185 RX'd
Treadmill
29:30...14:20 was spent on treadmill. Transitions rough since only had one rack and one bar to use.
Semper Fi brother!!

Comment #116 - Posted by: Juggernaut!! at December 11, 2013 6:49 PM

27/m/6'2"/340

32:51.98

.5 miles
50 135 squats
30 135 bench

Comment #117 - Posted by: dawgsrus at December 11, 2013 6:58 PM

Whew!!! M/43/6'1"/220

33:05, 10 pull-ups for muscle-up!!

Comment #118 - Posted by: Dino at December 11, 2013 7:05 PM

37:28 as RX, couldn't get the muscle up either so subbed 3 strict chin-ups (Marine PFT style) and three dips. Semper Fi Marine.

Comment #119 - Posted by: Sean at December 11, 2013 7:10 PM

To the t.
42:26

Comment #120 - Posted by: Devin at December 11, 2013 7:11 PM

Whew!!! M/43/6'1"/220

33:05, 10 pull-ups for muscle-up!!

Comment #121 - Posted by: Dino at December 11, 2013 7:12 PM

25/m/5'9 190lbs

42:26

Comment #122 - Posted by: Devin at December 11, 2013 7:12 PM

Rx 33:51
Took 3 minutes for the muscle-up lol I was spent.

Comment #123 - Posted by: Jared-Lee Bone at December 11, 2013 7:19 PM

58:13 Rx'd

Each Run Did 930m Because the Track I used to run around My BOX...

Comment #124 - Posted by: David Andres Benavides at December 11, 2013 7:54 PM

40:23 as Rx'd

Comment #125 - Posted by: phill 37°21'41"N 118°23'43"W at December 11, 2013 8:40 PM

23:33 for the first round only. That included the time it took to adjust my squat rack, which was nearly five minutes.

Ran out of time, as I started a post-nine p.m. work out.

R.I.P. Cpl Coffey...Semper fi.

Comment #126 - Posted by: Jesse Montagnino at December 11, 2013 8:44 PM

Rx'd 57' 34''

Comment #127 - Posted by: Jonan Park at December 11, 2013 8:48 PM

41:03 as rx'd

Comment #128 - Posted by: Jake Kiddoo at December 11, 2013 9:03 PM

M/39/5'10"/208lbs
42:56 Rx (no Muscle-up). R.I.P. Coffey, Semper Fi

Comment #129 - Posted by: josh robinson at December 11, 2013 11:31 PM

Great workout! Needed it to snap the bad holiday habits and was inspired by the great picture as well as Keaton's Father post. Enjoy all the hero workouts, remember their namesakes.

M/27/6'3"/240
27:29 with a whole mess of substitutions (busy gym)
rowed 500m, treadmill, rowed 500m, treadmill
failed on Muscle Up after several attempts, 15 pullups, 15 ring dips

Comment #130 - Posted by: Yeti at December 12, 2013 12:29 AM

42.10
Row not run

Comment #131 - Posted by: Marc 43 200 6' at December 12, 2013 1:37 AM

As Rx with an elevation mask set to 9000 ft

M/32/182lbs
Ft. Bragg NC

29:43

Comment #132 - Posted by: Adam Angrisanio at December 12, 2013 2:39 AM

Scaled to 115# (not quite Rxing yet =\)
48:36

Comment #133 - Posted by: David8Bit at December 12, 2013 3:20 AM

33:10
Distance runner. 800s all sub 2:50
Hope I see more of these type of WODs. Nice to be able to keep up with the meat heads for once.

Comment #134 - Posted by: mjd at December 12, 2013 4:27 AM

29:03

Comment #135 - Posted by: Ronin at December 12, 2013 5:45 AM

M/46/5'11"/205

400m run
25 115# BS
25 115# bench press
400m run
20 115# BS
9 115# bench press
11 95# bench press
400m run
15 115# BS
15 95# bench press
400m run

36:10

Comment #136 - Posted by: nutfam at December 12, 2013 5:52 AM

43:00. Rowed instead of running ( ice on roads) no muscle up at end. Weight rx'd . Love hero workouts.

Comment #137 - Posted by: Paul s at December 12, 2013 6:07 AM

New to Crossfit, so I altered it a bit so I could handle it:

135 pound Back squat, 35 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 25 reps
135 pound Bench press, 30 reps
Run 800 meters
135 pound Back squat, 15 reps
135 pound Bench press, 15 reps
Run 800 meters
135 pound Back squat, 10 reps
135 pound Bench press, 10 reps
Run 800 meters
(Forgot the Muscle-up)
32 minutes.

Comment #138 - Posted by: Joe at December 12, 2013 6:13 AM

Not enough time to Rx

95lb squat, 50lb Dumbbell press
and forgot to do the MU..dammit

29:30

wouldn't mind another crack at Rx reps @ 115#

Comment #139 - Posted by: Silas (M/28/6'/175) at December 12, 2013 7:29 AM

27:54 rx'd lets go!

Comment #140 - Posted by: Dain Lewis 34/200/5'11" at December 12, 2013 9:28 AM

Massively scaled to:

For time:
Run 800 meters, on elliptical
Air squat, 50 reps
Push ups, 50 reps
Run 800 meters, on elliptical
Air squat, 35 reps
Push ups, 35 reps
Run 800 meters, on elliptical
Air squat, 20 reps
Push ups, 20 reps
Run 800 meters, on elliptical
1 Muscle-up

25:45

My deepest sympathy to the Coffey family.

Comment #141 - Posted by: Kevin C. (M/54/5'11"/176) at December 12, 2013 9:52 AM

Done to standard. 36:27

Comment #142 - Posted by: SSG Whitlow, Jordan at December 12, 2013 10:13 AM

47:59

Comment #143 - Posted by: myles456 at December 12, 2013 10:32 AM

800
50 BS 45lb
50 BENCH 45lb
800
35 BS 55lb
35 BENCH 45LB
800
20 BS 55LB
20 BENCH 55
800
34:30 NO MUSCLE UP RIP AND DEEPEST OF SYMPATHY TO FAMILY AND FRIENDS

Comment #144 - Posted by: angie at December 12, 2013 10:34 AM

47 min

Comment #145 - Posted by: Mür at December 12, 2013 10:41 AM

rx'd 32:45
RIP Coffey.

Comment #146 - Posted by: bowman 35/M/5'8"/170 at December 12, 2013 11:01 AM

CFWU x 3

Scaled to #65, reps at 35/25/15, 800meter runs

24:22

Comment #147 - Posted by: F15EWSO/51/6'/185# at December 12, 2013 11:35 AM

M/37/6'2"/235

34:02 As Rx'd, but subbed 3 Pull-ups/3 Dips for muscle-up. Also had to use the same bar for squats/bench... that sucked.

Comment #148 - Posted by: rannetk at December 12, 2013 12:20 PM

RIP Coffey

Scaled to 95#
2 blue band assisted MU's
45:09

Comment #149 - Posted by: Mike Andridge/43/5'8"/175 at December 12, 2013 1:34 PM

M/36/6'3"/200

RIP

34:47

Comment #150 - Posted by: Ben S at December 12, 2013 2:07 PM

@ 115#
42:08
RIP Coffey

Comment #151 - Posted by: Maves m/35/5'10"/190 at December 12, 2013 2:21 PM

Scaled but still an Honor Corporal Coffey
800 meter runs on the elliptical
65# back squats 35-25-15 reps
push ups 35-25-15

30:30

Thanks for the shoutout Glorybelle. Coming back slow and smarter. Happy to see the old guys and gals hitting the Hero wod. Great training day everyone.

Laura f/51/5'7/155

Comment #152 - Posted by: power-girl at December 12, 2013 2:51 PM

I started cross fit a month ago gave this WOD all I had 45lbs back squat completed all sets 50, 35, 20, then made it through 36, 12, 12 on bench press when I couldn't lift bar anymore I racked bar picked up 16lbs stick bars weights I have and finished sets, ran the full 3200 meters finished in 42min. I have never found a work out like cross fit that pushes you so hard and is never the same old thing! And thank you to all that serve our country and protect our freedom! My thoughts and prays go out to your family! A true hero your son was! I'm a military wife my husband is active duty army for almost 10 years now and was a army ranger for 5 years! Thanks for this work out coffey! I gave it my blood sweat and tears on this one!

Comment #153 - Posted by: Cassy Paasch at December 12, 2013 3:23 PM

x4
AMRAP in 3 minutes of
5 Pull Ups
7 Push Ups
10 KB Swings (53lb.)
Rest 3 minutes

14 rounds + 5 pull ups

Comment #154 - Posted by: B. Rhaly at December 12, 2013 3:56 PM

64:00

Comment #155 - Posted by: Earvin at December 12, 2013 4:04 PM

Scaled rep

35-20-10
800 m run
135# squats
135# Bench press

28:28min
M/38/175/5'10

Comment #156 - Posted by: Dave at December 12, 2013 4:17 PM

Fair winds and following seas on your journey warrior!

Comment #157 - Posted by: Apolloswabbie 72" 295# 49 at December 12, 2013 6:23 PM

I completed this wod with treadmill and 40kg ezybar
I completed this in 38:40. Gym didn't have required weight or bar.

Comment #158 - Posted by: Johsua Handley at December 12, 2013 7:34 PM

47:00 RX

Transitions were slow... overall a slug fest.

Comment #159 - Posted by: Bull at December 12, 2013 8:07 PM

46:30 as rxd
3 muscle up attempts

Comment #160 - Posted by: David M/38/5'10"/195 at December 12, 2013 9:14 PM

41:51
Always honored to exert a little more energy for the people who give their life.
Massive two day sore, great workout.
Prayers to troops and their families.

Comment #161 - Posted by: Will at December 12, 2013 10:00 PM

33"03'

50 kg BS and BP
10 pull up and 10 dips instead of muscle up

Comment #162 - Posted by: burhan at December 12, 2013 10:45 PM

40:46 Rx
ran on treadmill

Comment #163 - Posted by: Hooper at December 13, 2013 4:14 AM

800m/61kg Backsquat -35reps/61kg Benchpress-35reps...then my hammie got tight...strained from slipping on sprints i believe...12 mins

Comment #164 - Posted by: LiiT M/40/6'1"/204 at December 13, 2013 4:49 AM

36:59
Rx'd until subbing 10 pull ups for 1 muscle up
(can't seem to get the muscle up yet).

God bless you Cpl. Coffey.

Comment #165 - Posted by: Christman at December 13, 2013 5:26 AM

Tough one!

Runs/Squats/Bench Rx'd
Pull Ups/Dips for MU

43:02

Comment #166 - Posted by: McNerney at December 13, 2013 6:06 AM

43:10
800m run
135# Bench x 14 115x10 105x36
135# Squat x 50
800m run
105# Bench x 35
135# Squat x 35
800m run
105# Bench x 20
135# Squat x 20
0-Muscle up worked on progressions after WOD.

Comment #167 - Posted by: Eric Bair at December 13, 2013 6:23 AM

36:52
Scaled to 95lbs x 35-25-15 reps
Subbed 3 ring pullups and 3 bar dips for muscle-up

Comment #168 - Posted by: Dave H (M/38/5'8"/148) at December 13, 2013 6:35 AM

Rest in peace Devil Dog!!

41:10 RXed

M/46/74/185

Comment #169 - Posted by: Jamison at December 13, 2013 8:21 AM

Fair seas CPL Coffey. And for your loss Mr. Coffey and family.
Getting back into this, so scaled to 21-15-9 with 400m rows. 19:52

Comment #170 - Posted by: AndyH M48/5'7"/180 at December 13, 2013 8:36 AM

Been active in crossfit just on my own for a few weeks now decided to save "Coffey" for my birthday present on the 15th couldnt wait that long so went a day early 53:45 RX think I found a new birthday present for next year

Comment #171 - Posted by: Michael at December 13, 2013 10:31 AM

29:35 RX'd

Comment #172 - Posted by: Clay Drnek at December 13, 2013 11:40 AM

Rowed 1000m bc of knee
95# on squat and bench bc of knee and shldr( should have been heavier)
Mixed reps/sets bc of time
33:41

Comment #173 - Posted by: Bells at December 13, 2013 11:57 AM

52 / 165

as rx'd

1:02 flat. 50 bench presses were tough!

I just finished a week of 1 rep max. I've been a CrossFitter for 6 years and have been to two certs. Since starting here's what I've done:
Bench Press 230 PR by 25 (I did 205 when I was 24!)
Back Squat 260 PR by 10
Front Squat 235 PR by 80
Deadlift 365 PR by 140 (yes 225 was tough back then)
I am so happy with my results.
Thank you CrossFit and the rest of you.

Comment #174 - Posted by: tom perry at December 13, 2013 12:31 PM


As rx'd, 34:27.

I'm up at my inlaws in Virginia, and so had to improvise a bit on this WOD. Runs on a treadmill, slight incline. Also there was just no option to do a MU; did the classic 4:1 pull-up/dip sub. Broke bench quite a bit, and broke squats but not as much. Runs were rough; kept at around 4:00 pace for the 800's.

Happy Hero Friday! (WOD 99 of 119)

Comment #175 - Posted by: Mel/40m/5'10"/180 at December 13, 2013 5:03 PM

40:45 subbed incline bench for last 55 reps (flats were taken)

Comment #176 - Posted by: Derek W. 23/5'8"/160lb at December 13, 2013 5:09 PM

Reps 40:30:20 @95lbs
And subbed three pull-ups and dips for the muscle up

38:49

Comment #177 - Posted by: Lonna at December 13, 2013 6:18 PM

First off, I would love to say that Crossfit is super humble to make a workout after people who protected what we as americans love,"Choice." To make phenomenal workouts like this is an honor to be part of, because we get to work hard for someone that worked hard for us. This workout has me hurting still. Thank you soldiers and crossfit for your admirable dedication to U.S soil and standards of what human fitness should be!

Comment #178 - Posted by: Crossfit Yoda at December 13, 2013 8:09 PM

As rx'd except for pull-ups and dips to replace muscle up
51:19
Newbie

Comment #179 - Posted by: Joshw 37/6'/205 at December 14, 2013 8:27 AM

33"03'

50 kg BS and BP
10 pull up and 10 dips instead of muscle up

Comment #180 - Posted by: burhan at December 14, 2013 8:46 AM

M/35/5'9"/160

Scaled to 95lbs

39:10

Comment #181 - Posted by: Antun Karlovac at December 14, 2013 10:37 AM

100 pulls on hydraulic rower for runs (banged up ankle)
ended with 10 pull-ups for MU (didn't have rings hung)
44:40

Comment #182 - Posted by: Jetté 44/M/5'11"/175 at December 14, 2013 12:46 PM

Dear Mr. Coffey,

I am so proud to say that I completed "Coffey" today to honor your son, as well as you and his remaining family. I don't ususally do the crossfit.com WODS, but when I ready your post, I was deeply touched, and I knew that I could be successful in these movements.

Female/35/5'5"/145lbs

95lbs for the WOD

41.56

I don't have a muscle up yet, so I finished with one big effort muscle up attempt, and I felt like I was closer, than I had ever been, I went on to complete the WOD with 3 pull-ups and 3 dips.

Rest in Peace U.S. Marine Corporal Keaton G. Coffey, and may God bless your family during this Christmas season.

Comment #183 - Posted by: Britt at December 14, 2013 4:20 PM

Grant,

Station 7 Chris and I along with Crossfit Happy Valley completed the WOD today. We said a few words about your family and Keaton prior to the WOD. Everyone felt they had a connection to Keaton before they started the WOD. We will never forget Keaton or your families sacrifice. Thank you Grant.

Don
Station 7

Comment #184 - Posted by: Don at December 14, 2013 5:41 PM

Arms were exhausted I not proud of the time but I'm proud to have done it. 53min45sec

Comment #185 - Posted by: Pablo at December 14, 2013 8:45 PM

35:00 RX, after the workout my legs and arms were hurting and sore.

Comment #186 - Posted by: jake at December 15, 2013 12:38 AM

M/41/179cm/89kg

For time:

Run 800 m.
Back squat #45kg, 35 reps.
35 pushups.
Run 800 m.
Back squat #45kg, 25 reps.
25 pushups.
Run 800 m.
Back squat #45kg, 15 reps.
15 pushups.
Run 800 m.
5 squat muscle-ups.

30:12

Rest in peace.

Comment #187 - Posted by: Jose-Luis Morales at December 15, 2013 2:43 AM

Never like scaling a hero WOD especially for a fellow devil dog but cut reps to 25 each round.

Weight & runs as RX - 33:44

SEMPER FI!

Comment #188 - Posted by: ART/M45/5'5"/150 at December 15, 2013 5:25 AM

You battled until the end brother. You make all of your fellow Marines Proud and humbled by the ultimate sacrifice you gave.

SEMPER FI

Great work out, just completed it at NASNI.

31.16

Comment #189 - Posted by: D at December 15, 2013 8:58 AM

Great WOD. Proud to suffer in your honor.
37:24 as RX

Comment #190 - Posted by: Marc C at December 15, 2013 1:35 PM

35'11"

Comment #191 - Posted by: RAD at December 15, 2013 1:59 PM

43:00 as rx - had to run inside because of the snow. Great WOD

Comment #192 - Posted by: Shawn Coe at December 15, 2013 5:51 PM

47 mins.

The squats killed me!

Comment #193 - Posted by: Matt at December 16, 2013 5:43 AM

Did "Coffey" today with 95# (which I'm hoping is the female RX). Finished at 34:33.

Comment #194 - Posted by: Cassie Lewitzke at December 16, 2013 3:22 PM

32:22 Rx'd. 26/m/6'2"/240

Comment #195 - Posted by: Thomas at December 16, 2013 3:27 PM

26:02

Back Squat 105 pounds
Benchpress 105 pounds

Comment #196 - Posted by: Elo at December 16, 2013 3:49 PM

38:07 as RX'ed

Comment #197 - Posted by: JC/M/31/165/68" at December 17, 2013 3:47 AM

M/33/6'2"/ 215 As Rx'd 26:08, then i laid on the ground for 15 min in a pool of sweat. lol

Comment #198 - Posted by: wyatt rush at December 17, 2013 10:41 AM

40.50 with stairs to and from tread mill and a bar MU.

Thanks Coffey, we will remember

Comment #199 - Posted by: Nathan 165#/5'9"/m/1979 at December 17, 2013 2:51 PM

1:10:26 Rx'd

Comment #200 - Posted by: Victor 26/168/6'1" at December 18, 2013 8:19 AM

M/49/150
135 pound Back squat
115 pound Bench press

33' 50"

Comment #201 - Posted by: David at December 18, 2013 9:47 AM

Scaled to "the pack"

26:42

Comment #202 - Posted by: Nate at December 18, 2013 2:06 PM

Jeff @ home
Bar taken from ground for BS. 137# Bench.
All squats without dropping bar. Super slow though. Middle two runs were close to walking pace.
41:45

Comment #203 - Posted by: Jeff & Charity Vale @ CF Snohomish at December 18, 2013 2:50 PM

35:52 @ home done a few days ago. Bar taken from ground

Comment #204 - Posted by: jdisch at December 18, 2013 6:26 PM

M/30/210/6'1

38:25 As RX'D

Comment #205 - Posted by: Thomas at December 18, 2013 8:13 PM

41:45 as Rx'd with Bar Muscle Up at the end and runs on treadmill. Bench press tool forever!!

Comment #206 - Posted by: Edwin 31/M/68"/170 at December 19, 2013 7:43 AM

Finally got around to completing this hero WOD. Never give up because I'm sure Keaton never did. Had to use an old rusted empty barbell because that's all I had. Muscle up at the end was in honor of Keaton and those who never gave up.
25:37

Comment #207 - Posted by: Kenneth at December 19, 2013 10:12 AM

45:05
Aud gym. Bar mu

Comment #208 - Posted by: Mik at December 19, 2013 10:14 PM

45/m/176cm/73kg

Sub'd Elliptical machine (double distance) for runs (to nasty outside)

39:20

Feared the squats, but those went well in sets between 15 and 8 reps.
135 pound bench press sounded easy so I didn't warm-up properly and got in trouble from the beginning but fought through in small sets (6 to 10 reps each).

Comment #209 - Posted by: Memuc at December 20, 2013 5:19 AM

M/33/5'7"/168
RX 30:26

Comment #210 - Posted by: Mark Salzman at December 20, 2013 5:34 AM

31:33 RX

Crossfit Athlete from Denmark.
Tough workout.
Rest in peace soldier.

Comment #211 - Posted by: Lasse Gjersoe at December 26, 2013 2:14 AM

53/m/188

With all due respect: Scaled last 2 runs to 400's.
43:24 with one muscle up for Corp Coffee...

Comment #212 - Posted by: denob at December 31, 2013 9:28 AM

m/44/75"/246#

Didn't pay attention when reading the WoD & did 50 reps each set: 63:26

Scaled weights @ 95# & did 3 ring rows + 3 incline push-ups for muscle up

Comment #213 - Posted by: Tony Martin at December 31, 2013 10:23 AM

57:54

Had to use band to assist with Muscle-up.

Comment #214 - Posted by: batman24 at January 3, 2014 7:36 AM

RIP Sir

runs on treadmill
1 chinup and dip per mu

47:22

m/43/5'8/238

Comment #215 - Posted by: phat boi at January 17, 2014 12:52 PM


M/29/6'6/247
30:56 that was rough. RIP brother

Comment #216 - Posted by: Nate at January 18, 2014 9:38 AM

41:53.
No muscle up
Almost vomited
M/5'10'/36/190

Comment #217 - Posted by: Burt Kitter at February 23, 2014 12:30 PM

57:39

Scaled squats to 75lbs as I am recovering from back issues and did 3 pullups/3 ring dips instead of the muscle up.

Great wod

Comment #218 - Posted by: alex at March 24, 2014 7:46 PM

CFWUx1
47:02

Comment #219 - Posted by: Doug at September 6, 2014 6:02 PM

Don't know if anyone still reads the old WOD entries, but for my wife and I, there will NEVER be closure until we meet our proud Marine again in Heaven. After 37 years in the Fire Service and 60 years on this earth, even as my body complains - I did my boy's Hero WOD again today because I miss him so.

32:30, got over the bar on my muscle up, but couldn't seal the deal by pressing up. Need to work on the mechanics of this tricky move. Thanks to Happy Valley Crossfit for their support

Comment #220 - Posted by: Grant Coffey at November 24, 2014 5:07 PM
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