27 SEP 2012 - Angry Gorilla

Talk about an intense WOD - this CrossFit workout will definitely leave you feeling like you tangled with the Angry Gorilla!

Post in the comments how you did! What was your score?

INTENSITY:
"Angry Gorilla"
AMRAP, 12 Minutes
10 Dumbbell Walking Lunges*
8 Dumbbell Power Clean (55/35lbs)
6 Dumbbell Push-Press
4 Dumbbell Box Jumps (20/12")*
2 Man Makers

* use only one #55/35 dumbbell held in the Goblet Squat position

Be VERY careful on the box jumps - when you start getting too fatigued, either take a quick breather or consider moving to step-ups. Keep in mind, step-ups are not Rx.

RESET:
5k Light Jog - loosen up; not for time

05 JUNE 2012 - Dumbbell Work Power Clean, Walking Lunge, Jerk

HEAVY:
Front Squat
Between each set, perform:
6 Toes to Bar
9 KB Swings (1.5p/1p)

INTENSITY:
AMRAP, 12 MINUTES
5 Dumbbell Power Clean (40/20)
7 Dumbbell Walking Lunge Steps (40/20)

9 Dumbbell Jerk (40/20)

RESET:
2 Rounds of:
10 Suspended Knees-to-Chest
20 Samson Lunge Steps
30 Double Unders