Nancy Benchmark WOD
5 rounds of 400m run and 15 overhead squats (95/65 lb). Tests running recovery and overhead strength.
The Workout
5 Rounds for time of:
400m Run
15 Overhead Squats (95/65 lb)
Rx Standards:
Men: 95 lb
Women: 65 lb
Equipment Needed
- Barbell
- Plates
- Running route
Time Standards
History of Nancy
Nancy is a Girl WOD benchmark combining running with overhead squats. Named in the CrossFit tradition, it tests the ability to maintain overhead position while fatigued from running.
Complete Strategy Guide
Nancy combines running with overhead squats. Run pace determines OHS recovery.
Beginner Strategy
Scale weight significantly. Focus on full depth squats.
Pacing
- • Run at easy pace
- • Break OHS: 8-7 or 5-5-5
Movement Tips
- • Full depth on squats
- • Bar stays overhead
- • Recover on run
Scaling Options
- • Weight: 45/35 lb or PVC
- • Reduce to 3 rounds
- • Use front squats instead
Pro Tips
- • Shoulders will burn
- • Run is recovery
- • Keep bar overhead
Intermediate Strategy
Push run pace moderately. OHS should be 1-2 sets max.
Pacing
- • Run at moderate pace
- • OHS: 10-5 or unbroken
Movement Tips
- • Active shoulders overhead
- • Fast squat tempo
- • Efficient transitions
Scaling Options
- • Scale to 75/55 if needed
Pro Tips
- • Run faster = more OHS rest
- • Shoulders are limiting factor
Advanced Strategy
Fast runs and unbroken OHS. Target sub-14:00.
Pacing
- • Run hard (75-80 seconds)
- • OHS unbroken
Movement Tips
- • Touch-and-go OHS
- • Fast transitions
- • Push run pace
Scaling Options
- • Rx weight
Pro Tips
- • Sub-12:00 is elite
- • OHS should feel light
- • Run recovery is key
General Tips for Nancy
Run is active recovery
OHS test shoulder endurance
Weight should feel light fresh
Recommended Gear
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