Harry Potter and the Deathly Hallows Part 1 Trailer 2 Official HD

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The Bodysnatchers

200 m run
10 body busters
3 rnds

time 10:30

7 minutes in heaven
time 7:42

Body busters were not as bad as anticipated. If my arms would have held up longer for the dead hang pull ups, they would have been much easier. The alternative was first kipping and then jumping pull ups. Kipping took too much time for me to get a rhythm.

Enjoy the Harry Potter Preview! Counting down the days until the release in November.

Michael

3 rnds
800 m run
50 situps abmat
50 back ext. abmat

time 23:42

7 minutes in heaven-day 6
time 7:42

Crossfit Body Buster

Thurs 8:30-10:30 a.m. Come try out a new move to Crossfit Bismarck! Or should I say, a combination of moves that we already know, just put together. Promises to be lots of fun and possibly lots of sweat. Are you up for the challenge? See you there.

A little funny looking

Griff

800 m run
400 m run backwards
800 m run
400 m run backwards

Time-16:28

7 minutes in heaven
time 8:00

It was not only goofy looking running backwards down Century Ave, but should prove to be good for the tooshie. It used a whole different set of muscles and required a little more coordination to not trip.

7 Minutes in Heaven

Sunday 19th-went for a nice 2.5-3 mile run. Beautiful day, nice and chilly.

Monday 20th

12 min amrap
10 push ups
15 situps
75 ft walking lunges

Made 6 rounds plus the push ups

7 min in heaven (this is the new name for the jump rope/ sit up wod)
8:05-4th time at wod

Going to see how many times I can do double wod with this as the second.

A Little Behind . . .

Ok, since coming back from convention, I have been working out, but woefully negligent in updating my blog. So sorry. Here is a two-week review:

Wed-no time
500m row
100 m sprint run
rest 90 seconds
400 m run
150 m row
3 rounds

Thurs- time 11:13
"Fran"
221-15-9
thrusters 55 lbs
pull ups-Rx

Friday -time 20:39
400 m run
50 squats
25 push ups
3 rounds

Monday-time 23:04
250 m row
10 front squats 65/53 lbs.
15 sit ups
20 box jumps 20"

Tuesday- time 7:58, Thurs -time 8:35, Friday -time 7:54 (double wod Thurs & Fri)
100 single rope jumps
50 sit ups
80 single rj
40 sit ups
60 single rj
30 sit ups
40 single rj
20 sit ups
20 single rj
10 sit ups

Wed -time 11:12
15-12-9
thrusters 65 lbs
dead hang pull ups -purple band

Thurs -time 19:30
"Lena"
800 m run
15 burpees
800m run
10 burpees
800 m run
5 burpees

Friday
12 min AMRAP
3 push press
6 clapping push ups
9 toes to bar

5 rounds plus a little more Rx