15-12-9 reps of:
Hang Power Cleans (135/95#)
Knees to Elbows
Jumping Squats (45#)

A donation bucket for Elissa will be setup at the gym. Even if you’re not working out, you’re still encouraged to make a donation. Thank you for all of your help and generosity.

Here’s an old video of when Elissa got her first pullup.


50 thoughts on “Elissa”

  1. wu x 2
    strength = shoulder press x 5


    hand power cleans (45#)
    jumping squats (10#)

    Time: 5:21

    cashout – back stretch & 1 min plank

  2. wu x 2
    strength = front squats x 5

    hand power cleans (85#)
    jumping squats (45#)

    Time: 5:42

  3. Brandon @ CrossFit Kinetics

    Hey guys,

    Keep your chin up Elissa. We all look forward to seeing you when this is over.

  4. WU x 2

    Strength: Push jerk
    45×5, 55×5, 65×5, 75×5, 85×5

    WOD: “Elissa”
    Hang Power Cleans @ 55
    Jumping squats (with stick)
    Time 6:20

  5. Spealler mobility


    Strength Squat cleans

    Just playing with technique and seeing where I’m at, would have gotten 250 if I had more tries.

    WOD with 135LBS and KNE on the bar


  6. I will be there with my donation tonight, but am not sure if I can do the WOD. I got hurt last night in basketball…what are the chances?

  7. Push Press 5x

    WOD: “Elissa”
    15-12-9 reps of:
    Hang Power Cleans (135#)
    Knees to Elbows
    Jumping Squats (45#)

    Time: 6:16

  8. WU x 2
    Strength: cleans 1x
    55-65-75-85-95-105(20#PR!! :))

    Hang power cleans 55#
    sit ups
    Jumping squats 45#

    Time 7:04

  9. CFWU x 2

    3 x 155
    3 x 170
    3 x 180
    3 x 205
    3 x 235 PR

    WOD: “Elissa”
    Hang Power Cleans #135
    Knees to Elbows
    Jumping Squats #45

    Time: 8:11

  10. WU X2

    Strength: Push Jerk(x1)
    65-75-85-95-105(f)-95(split)-100(split) no PR today… πŸ™

    WOD: β€œElissa”
    Hang Power Cleans #65
    Knees to Elbows (rings)
    Jumping Squats #45

    Time – 7:00

  11. WU X2
    Strength: Push Press(x1)
    45-65-75-80-85-90 (PR)
    WOD: β€œElissa”
    Hang Power Cleans #75 (thought I did the WOD with 65# until I put the weights away afterwards- just another example of my stellar math skills πŸ™‚
    sit ups
    Jumping Squats #45


    all in all, not too bad after taking a 3 week break πŸ™‚ Really proud of myself today.

  12. WU X2 (w/ K2E practice)
    Strength: BACK SQUAT
    (5RM) 90 – 105 – 115 – 125 (x4)
    Felt hamstring pain… so stopped there.

    WOD: “Elissa” (scaled)
    ~ Hang Power Cleans @ 60#
    ~ Sit-Ups
    ~ Jumping Squats (10 #)
    TIME –> 6:55

    1st time doing the Jumping Squats… Liked them!! Actually I liked this WOD… and not because of who it’s named after πŸ˜‰
    Very glad to be part of this Crossfit family who is so supportive when someone is in need! Elissa, wishing you well and a speedy recovery. Looking forward to seeing you back at the gym!

  13. CFWU x 2

    Strength – Overhead Squat x 3

    WOD – “Elissa”
    Hang Power Clean 135# for first round, 125# for the rest
    Knees to Elbow
    Jumping Squats 45#

    Time: 9:55

    25 Burpees for dropping the bar…

  14. WUX2
    Back squat
    135×5 155×5 185×5 215×5 225x5PR
    5:41 I think???
    Get well soon Elissa!!!

  15. Rack jerk


    Grip killer! Great race Dave. Thanks for coming in today.

    Thanks for all the support everyone. Lots of money raised today.

  16. Dead lift

    Wod: 60% of 1RM (85#)
    Took a while for the arms to finally stop hurting!

    Take care Elissa! Wishing u the best buddy!

  17. WU x 2
    Strength: Back Squats (x1)
    95(5)-115-135-155-175 (PR! Yippeee!) πŸ˜€

    WOD “Elissa” (scaled)

    Hang Power Cleans 85#
    KNE (subbed situps)
    Jump squats 10#

    Time 6:34

    First time with Jump squats. Feels like technique on cleans getting better. Still chasing the elusive K2E…..

  18. wu x 2
    strength = push jerk x 5

    Elissa (scaled)
    hand power cleans (65lb)
    jumping squats (45lb)

    Time: 5:39

  19. WUx2

    Strength – Push Press X1

    WOD: “Elissa”
    15-12-9 reps of:
    Hang Power Cleans (100#)
    Knees to Elbows (Rings)
    Jumping Squats (45#)

    Time –>4:55

    All unbroken.

    Wishing you a speedy recovery Elissa!

    1. Oh how could I forget 30 B-Day burpees! Have a great one Mario!
      Also some shoulder stretching with lacrosse ball.

  20. WU x 2
    Push jerk 3’s…..split landing
    Hang pwr Clns 85#
    K2E on Rings
    Squat Jump 45#

    Time 7:29

    Get well soon Elissa!!

  21. CFWU x 1

    30 Birthday Burpees for Mario

    Push Jerk 5x


    WOD: β€œElissa”

    15-12-9 reps of:

    Hang Power Cleans (115#)
    Knees to Elbows
    Jumping Squats (45#)

    Time: 8:52

    Screwed up and forgot the jumping squats and had to do all of them in the last round. Great push everyone nice to see lots of folks at the 6:30. We are all pulling for you Elissa πŸ™‚

  22. Thank you everyone so very much. Without knowing it, you have gotten me threw a lot of my past flare ups already. The energy and kindness I am feeling from everyone is helping me push thrue with a lot more positive attitude with all these new challenges in my life.
    It’s hard to express how exactly, but everyone’s energy is just helping me so much. I really miss all of you so much, can’t wait to be back.

    If anyone wants to visit, that’s more than great with me. Ask Kevin for my phone number.

    Thanks again, Elissa

  23. WU x1
    30 birthday burpees

    Strength: OHS
    10x 40-45

    WOD: “Elissa”
    Hang power cleans (55#)
    K2E (situps)
    Jumping squats (45#)

    T = 6:24

    Good to hear from you Elissa! Keep us posted on your progress!

  24. WUx2

    Back Squat x3
    155, 165, 185, 215, 245(3RM PR), 270×2(1RM PR)

    2 PRs in one set, awesome! I’ve been waiting to beat that 1rm for a quite a while.

    WOD “Elissa” 15-12-9
    – Hang Power Clean, 100#
    – Knees to Elboes, rings
    – Jumping Squat, 45# bar

    Time: 5min something… Forgot to write it, Kevin could you confirm?

    Also, 25 burpees for dropping an empty bar from a bit too high during WOD. I guess it serves me right for laughing at all the birthday burpees I gave the group. πŸ˜›

    Good job everyone, and have a speedy recovery Elissa!

  25. WU x 2

    Stength: Cleans x 5

    WOD: Elissa

    Hang Power Cleans(75#)
    K2E (Rings)
    Jumping Squats(45#)

    Time: 7:35

    Shoulders and forearms were dead after yesterday’s Cross Fit games WOD. It was difficult holding onto the bar and rings. Nice to hear from you Elissa.

  26. WU x1 + 30 bday burpees
    Shoulder Press x10
    45 50 60×6

    Hang Power Cleans #85
    K2E (on bar)
    Jump Squats #45

    It was great to see you the other day Elissa. You have a beautiful spirit and will overcome any challenges life puts in your way.

  27. WU X 2

    Back Squats


    WOD – “ELISSA”

    Time: 7:06

    Great Job today everyone. It was an atmosphere similar to the first week of the Crossfit Games at the gym today and I think it goes without saying what the reasoning behind that was…..get well soon Elissa, the CF FAMILY is thinkin of ya!

  28. WU X 2
    push press: 3 X 45, 3 X 50, 3 X 55, 3 X 60, 2 X 65 (60 is a p.r.!)
    Thanks for the encouragement, Martine!
    Elissa WOD
    Hang Power Cleans #35
    sit ups
    Jump Squats with broomstick (what are you trying to say, Kevin??)
    Hope all the positive energy from the gym reaches you, Elissa!

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