“Aloha Allyssa”

Coach Allyssa

Coach Allyssa we love you and will miss you dearly! You are a piece of Ohana that can never be replaced, never forgotten and always loved!! 

Quad mobility plus bicep curls...coach Allyssa is all over that!

Quad mobility plus bicep curls…coach Allyssa is all over that!

Light weight Allyssa!!

Light weight Allyssa!!

Allyssa battling it out on stage at the 13.5 release of the CrossFit Open! So proud to have so many Ohana there to represent!!!

Allyssa battling it out on stage at the 13.5 release of the CrossFit Open!
So proud to have so many Ohana there to represent!!!

Happiest of birthdays Allyssa!!! Here's to another year to better ourselves!!

Happiest of birthdays Allyssa!!! Here’s to another year to better ourselves!!

Who loves running when its super hot.... this girl! Get it Coach Allyssa!!

Who loves running when its super hot…. this girl! Get it Coach Allyssa!!

WOD
-Dynamic Warmup
Strength/technique
8min to establish
-heaviest clean and jerk

Then…

5 min EMOM
-1 power clean
-1 hang squat clean
-1 lunge
-1 lunge
-1 push jerk
-1 split jerk

Last station of the shoulder to overhead ladder... get it Allyssa!!!!

Last station of the shoulder to overhead ladder… get it Allyssa!!!!

Coach Allyssa just hanging out;-)

Coach Allyssa just hanging out;-)

Happiest of birthdays to our very own Coach Allyssa! We love you girl!!!

Happiest of birthdays to our very own Coach Allyssa! We love you girl!!!

Allyssa doing work on those Chest to Bar Pull ups

Allyssa doing work on those Chest to Bar Pull ups

Photo cred: Simon Bill Photography Can it be more awesome?!?!? Contact Shadows fund for you dog adoption needs. Coach Allyssa is rad!

Photo cred: Simon Bill Photography
Can it be more awesome?!?!? Contact Shadows fund for you dog adoption needs. Coach Allyssa is rad!

“Freedom Isn’t Free”

Partner WOD
9 min AMRAP
-100m med ball run (1 ball each)
-15 wall ball (20#,14#)
*med balls are not to make contact with ground

*5 min rest

11 min AMRAP
-50m buddy carry
-10 strict pull ups (partner holds chin up)
-10 burpees (partner holds plank)
*break up work however you like.

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“Brace”

Strength
6 min EMOM
-10 alt v-ups (L hand to R foot/R hand to L foot) count each rep
-1 deadlift @80% 1RM (No dropping must place down and show control)

Then…

WOD
21-15-9
-goblet lunge (24kg,16kg)
-ring row
-kettlebell swing

“Heatwave”

WOD
4 rounds for time
(<15 min goal time) -15 wall balls -12 push press -9 burpee over bar -30 double unders *Rx version will be movements and unbroken in each movement. If the movement is interrupted must start over and complete unbroken. Weight is not a factor of Rx for today.