Nancy
5 rounds for time of:
400-meter run
15 overhead squats
♀ 65-lb barbell
♂ 95-lb barbell
Compare to 230918.
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Stimulus and Strategy:
Today we'll take on Nancy, a classic CrossFit benchmark that tests your capacity. It's a higher-skill conditioning workout, giving you up to 75 chances to sharpen your overhead squat mechanics. Look back at your previous score to help gauge today's effort — we did a similar workout on Feb. 16. If you don't have prior data, start with a light enough load to complete 2 or more unbroken rounds of overhead squats.
Keep a consistent, fast pace on the runs across all rounds. If you don't think you can hold under 2:30 for at least 3 of the 400-meter runs, scale to 300 or 200 meters instead. If you're chasing a new benchmark PR and might run slightly past the intended 12–16 minute time domain, that's fine today, as long as your movement stays sound.
Intermediate option:
5 rounds for time of:
400-meter run
15 overhead squats
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
5 rounds for time of:
200-meter run
10 overhead squats
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Pose Running Drills | Pose Alignment
The Overhead Squat
The Nancy Workout
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Comments on 261016
143 Comments
19:34
400 m run 1% of slope
12 OH squats @35@kg
R1 | 03:32 |
R2 | 03:49 | +17 s
R3 | 04:25 | +36 s
R4 | 03:42 | -43 s
R5 | 04:11 | +29 s
Ø 03:55
Padraig - scaled 8kg KB for SAKBOHS - 400m run - 12.03
57M
1 rd every 5 min
2:31/2:32/2:32/2:37/2:41
75# OHS
M/42/185
Rx 22:25
400m
45# OHS
19:10
Beginner
200m treadmill
15kg barbell
22:17
20:41
13:07 Rx. Runs:1:45/1:49/1:55/1:53/1:47. OHS: 0:46/0:49/0:48/0:51/0:40 unbroken and squat snatched into the first rep. Solid effort in a dreaded (cause it comes up pretty often) WOD.
Intermediate Rx total time of: 19:02.8
Short breathers on last 2 sets between running & lifting. All OH squats were unbroken sets.
400m splits as follows = 2:00, 1:49, 2:00, 1:47, 1:58
M Rx 17:12
i did this workout 6/10/19 17:45 Rx so I guess im happy w the time. Wish I didn’t run so slow lol
15:44
22:58
RX 13’30
200 m run
10 over head squats
66lb barbell
500M rows
Empty barbell
28:29
First time doing overhead squats. Two kids in the mix.
10 OHS
25 lbs
16:46
17:08.
75# barbell
8 x 50m shuttles
Loved this workout!!!
22 cal bike
#65 overhead squats
17:12
11.02mins
Great work on this, everyone, especially the usual suspects, those going Rx & hitting new PRs! Getting to it late, because: life: Nautical Nancy + OHS modified weight to 20# bar Rx reps/rounds & distance 13:10
15 OHS (95lbs)
Time: 18 minutes
11:49 RX
Used assault runner
Unbroken ohs
Not a pr but proud of the effort :)
16:00 RX
Intermediate
19:11
75# Squats UB but difficult
Runs went easy on
In stead of running i did bike, 15 calories.
Open barbell 15lbs
Did all 5 rounds!
*i get bad cramps on my right side of my rib when running, idu why but it def hurts when I run*
14:48 only 3 rounds
24 Cals echo bike
15 ohs 75#
Haven’t slept much this week.Feeling beat today.
it’s finally below 95* in TX!
Rx 11:16
*Unbroken and tried to push the pace!
**This is a 1-second PR over my identical 2023 and 2018 times. 32 year old me beating 24 year old me is a big win!!!
Dang, Derek, I mean, Superman! That is a big win too!
Among your frequently amazing work, this is…amazing. Huge props to you, Derek.
You did 5 400s in crocs, and a great time to boot? Wow.
Oh my, totally missed this…that’s nuts!
.25mile run
23mins
400m row
16:20
Let’s go!!!
As written except my bar was an empty bar (35lbs)
ran all 400 and kept all reps on OHS
Scaled Nancy
5 rounds for time of:
400-meter run → 250-meter run
15 overhead squats → 10 OHS @ 30 kg
Boy did I get humbled, I scaled the run by choice beforehand, but during the first set of OHS I could feel there was no way I would do 15 and x5.. No way.
I should have taken the beginner one and focused on technique, but I thought I had it - 100% wrong, most reps would not have counted, so a lot to improve next time.
Time: 12:15
Old school rocks! 🤘🏻
19:47
1000M C2Bike 15 reps #95
Rx
Head to head with my son around the neighborhood.
Me 15:32
Son(18) 18:07
Great job both of you! You still got’em (for now), Sam!
Lol
Way to school the young whippersnapper, Sam!
17:22
Rx 18:34
Scaled 13:16
15#|Row 200m
20#|Bike 10cal
20#|Row 200m
20#|Bike 10cal
20#|Row 200m
15:28
Fantastic!
18:14 @ 45-lbs
Nancy, my nemesis - what a way to ruin my day.
Hq ruins days for us all. You’ll be back, crushing tomorrow’s workout!
19:50 RX
First time completing nancy rx and unbroken
M 53/77kg/175cm
Intermediate option:
5 rounds for time of: 15:58min.
400-meter run
15 overhead squats
♂ 75-lb barbell= 34kg
Running on treadmill 3% incline 12.1 km/h
3 rounds + 400 m + 10 OHS #75
Rx 18:41
- 400m Run
- 5 OHS (45kg)
-400m run
-15 overhead squats with 20kg barbell
19:25
Time: 24:30 (~1 min walk to track between sets)
55lbs: New-ish to overhead squats
m42/Bw: 64kg
16 years old
RX
14:19
Completed each round unbroken
Agreed, impressive!
RXd in the garage gym. Runs around the block.
18:28 (PR)
Was able to complete rounds 1,2, & 5 unbroken which helped save a lot of time!
230626 - 19:57 (garage gym, OHS broken into 2 sets every round)
220815 - 20:02 (Air Assault Runner, OHS broken into 2 sets every time, except last round which took 3 tries.)
211023 - Intermediate weight. 14:13.
Looks like I missed a few between the last standard "Nancy"....
Great job and congrats on the PR!
Great to hit your pr on a real outdoor run!
Used pvc pipe to focus on technique and to adjust any imbalances
11:31
Intermediate
16:30
230626: 15:11, 65#
220817: 14:52, 65#
All OHS sets UB. I prioritized going UB in OHS over time, which led me to take a bit longer break after each run. Pleased I was able to keep that 75# overhead for 15 good reps at a time. Did a 1200m run and a set of empty BB OHS after to even things out.
Power cleans 5-5-5-5-5
115-125(4)-125-125-125#
Nautical Nancy
500m rows
75# OHS
20:23
All OHS unbroken, but rows less than all out. Need to try 80# next time.
64/5'8"/162
230918: 19:30, nautical, 75#
230623: nautical, untimed, 65#
220815: 23:07, 75#
211023: about 25 min, 75#
150928: 18:44, 75#
130716: 22:55, 75#
130506: 18:23, 80#
120605: 19:30, 75#
Well done, Jim!
Beginner -- 15:19.69
male 56yo 181cm 78Kg
500m Row
15 OHS 45#
3 rounds
12:20
Light Intermediate (55#)
1000m bike
Rx, runs on the assault runner… 16:20
Rx, runs on the assault runner… 16:20
October 4th, 2023 at 6:39 am
Commented on: 230918
Rx, runs on the Trueform runner… 16:29
Round times
R1 | 03:16 |
R2 | 03:02 | -14 s
R3 | 02:54 | -8 s
R4 | 02:53 | +168 s
R5 | 02:32 |
5 rounds
Ride .75 miles echo bike no arms
15 overhead squats @95#
17:32
Round times
R1 | 03:10 |
R2 | 03:41 | +31 s
R3 | 03:27 | -14 s
R4 | 03:35 | +8 s
R5 | 03:39 | +4 s
Ø 03:30
Nice job, going rx on the OHS! Bravo!
Great job, BB!
65lb OHS
400m
19:41
45Kg
300m run
55# OHS
i’m begginer
i don’t have gym in my city, but i want to do this sport, please tell me, can i do this sport without soulmates and couche? thanks everyone for answer
I've been doing CrossFit for over 15 years by myself and in a basement gym. So yes, you can do it w/o soulmates or a coach, though they are very helpful. If truly a beginner, make sure you watch and study the coaching videos closely to help develop good technique.
HQ does a great job each day with scaling options and video tutorials. Enjoy!
i’m begginer
i don’t have gym in my city, but i want to do this sport, please tell me, can i do this sport without soulmates and couche? thanks everyone for answer
Without couch not possible if you are new. Some movements must be coached to do it properly and safely.
5 rounds
500m treadmill 15 OH squats
30# bar
Form work
Beginner option:
5 rounds for time of:
200-meter run
10 overhead squats
30-lb barbell
scaled 12:07
5 rounds
400 m run
15 OH squat 40#
5x
400m run
15 Dumbbell squat thrusters 80#
-400ish m run
-15 OHS (65 lbs)
15:51
————
Every 2’ for 3x:
-10 oblique crunches each side (35 lb DB)
-10 dips off bench
1 mile warm to on Elipticals
NANCY
5 Rounds
15 - 90LB BACK SQUATS
.25m on Ellipticals
Time 22:38
well off my PR from 2024 of 14:46...
Dang. Flying thru the runs and the OHSs.
Wow!
intermediate
25.49
Happy as recovering from injury
18:14
Some leg pain from Monday quad pull
As far as I know, last time that Nancy appeared was in 2024, October, 26.
rx/16:55
29:02 - scaled to 5rds 30cal bike and 75# OHS, all unbroken w/ rest between movements.
M/60/5’9”/214