"Nasty Girl's" Hang Power Snatch

Main site wod: CrossFit.com

CFT wod:

• Hang power snatch 3-3-3-3-3

Followed by,

• "Nasty girls" (scaled)

3 rounds for time of:

• 20 Squats
• 10 Pull-ups
• 10 Ring dips
• 95 pound Hang power clean, 10 reps

Post loads and time to comments or Message board.

Alan during Saturday's 10 AM wod, showing what Intensity is all about.

Alan has shown marked improvement in his fitness during the pat year. What improvements have you noticed about your fitness? Has doing CrossFit helped in your daily life? Post your thoughts in comments or on the Message Board.

We have some new athletes that have joined up with us. As they go through the experiences of being a beginner, can you remember what your first days were like? I found some interesting reading about to help jog your memory. Guerilla Fitness: CrossFit Montclair welcomed a writer from Men's Fitness to join them for a month and blog about his experiences. Read about his introduction and catch up on the rest of his five entries.