Meet the team: Coach Mike

"If we all did the things we are capable of doing, we would literally astound ourselves."

-Thomas Alva Edison

Above: Mike Ballenger, has been a member at the box since we opened!  He earned his Level 1 CrossFit Certification in April of this year and has been helping out the afternoon classes on Thursday.  Besides being an amazing athlete himself, he is a wealth of knowledge in the coaching department and will only get better with more experience!  When he can't make it in for a class, Coach Mike is hitting it hard at his garage gym at home.  For a smaller guy, he packs a mean punch! You may recall him representing CrossFit 808 in the team competition at Regionals this year.  But, what you might not know about Coach Mike is that he's half Korean!  I'm so grateful to have him and his wife, Veronica, as members of our gym.

Today's WOD:
Strength:
Snatch 1-1-1-1-1-1-1


Met-con:
"Amanda"
9-7-5 rep rounds for time:
Muscle-ups
Snatch (135/95 lbs.)

 You don't want to miss this! This Sunday, 10am at CrossFit Ewa Beach!

The stage is set, the Team WOD for the Showdown on Sunday has been announced!

• Each Team will have to separate into 2 Groups: Group A & Group B – each consisting of one male & one female.
• Group A will start at the first station (HSPU), while Group B will have to wait until Group A is finished with the first station.
• Group B can only move to the next station once Group A has completed the minimum amount of reps required for that station.
• Each Group will have to complete half of the total amount of reps required for each station.  (Group A will not be able to move to second station until they have completed 15 HSPU).
• Per each Group, only one member can do the movement at one time.  If the female in Group A is working, the male will have to wait until she is finished with her movement before he can go.
• Within a Group, there is no requirement that the male or female must complete a certain number of reps as long as the Group as a whole complete the total amount of reps required.  (The male or female can complete the entire 15 reps of HSPU if they wish).

The PARTNER Switch:

• When both Group A & Group B complete the top of the Ladder (200 Thrusters), the members of Group A & Group B must switch before they can go back down the Ladder.  (After completing the Thrusters, Group A will wait for Group B to finish the Thruster station to initiate the partner switch).
• The same rules apply going back down the ladder.  At each station, Group A must complete half of the total reps required for the Team before they can move to the next station.  Group B cannot proceed to the next station until Group A has completed that station.

For time:

30 HSPU

60 Power Cleans (155/105 lbs.)

90 Toes to Bar

120 Bar Facing Burpees

200 Thrusters (45/35 lbs.)
THE PARTNER SWITCH

200 Double-Unders

120 Overhead Squats (95/65 lbs.)

90 Deadlifts (225/155 lbs.)

60 Pistols

30 Snatches (135/95 lbs.)

Yesterday's WOD Board: