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Monday

230626

Workout of the Day

74

Nancy
5 rounds for time of:

400-m run
15 overhead squats

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 220815.

Coaches: for a class plan, tips and tricks for running "Nancy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.

Scaling:
Reduce the load on the overhead squats so you can perform all the reps unbroken and still run fast. Experienced athletes should aim to set a PR.

Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats

♀ 45 lb ♂ 65 lb

Beginner Option:
3 rounds for time of:
400-m run
10 overhead squats

♀ 22 lb ♂ 35 lb

The Overhead Squat

1
Watch

Comments on 230626

75 Comments

Comment thread URL copied!
Ruiqin Huang
June 28th, 2024 at 7:12 am
Commented on: 230626
sub 1000-m c2 bike erg
15:39
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Sam Meixell
February 20th, 2024 at 2:30 am
Commented on: 230626
65#
21:46
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Jeffrey Howard
August 17th, 2023 at 6:53 pm
Commented on: 230626
M/27/5'8"/180lb
CrossFit AFK

16:55 - Rx (Best Nancy Time at a way heavier BW. But not a good Nancy for me all time.)
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Zach Glaser
July 26th, 2023 at 1:44 am
Commented on: 230626
Rx
13:15
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Jeremy Garcia
July 22nd, 2023 at 5:34 pm
Commented on: 230626
Stamina Scale (Intermediate)
60 OHS 65lbs
1 Mile Run (10:00)

Broke up the OHS into max sets every 2.5 minutes(9,7,10,8,9,8,9). Shoulders and upper arms were smoked and went a little numb. Back slightly fatigued and squat muscles not really tested. Just did the reps to get OHS reps in for a change. Not sure how others can OHS so much weight when I can barely get 65lbs for a set of strugglebus 10. Need to get better stability for OHS to throw down into a serious workout.

Run was just a tempo treadmill run on slightly tired legs. Could've tempo ran harder, like a 9,9.5 min pace but legs are still a little heavy from stamina scaling thrusters and running two days ago. 

Overall just used this workout for OHS practice and logging miles. Definitely missed intended stimulus, but I'll check the box as practicing a new movement and move on.
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Christian Simpson
July 22nd, 2023 at 4:30 pm
Commented on: 230626
🚢sub single arm DB 35# ohs/treadmill run...23:38
8/15/22: never did...😬
10/23/21: Sc to intermediate at 65#...first Nancy 17:06
(edited)
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jean vergnaud
July 19th, 2023 at 1:56 pm
Commented on: 230626
13:58 Rx
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Rohan Bhatia
July 13th, 2023 at 2:34 pm
Commented on: 230626
Intermediate option:
25.5kg

Time: 27:20
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Joseph Vrba
July 11th, 2023 at 5:04 pm
Commented on: 230626
75 lbs
18:35
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Chris Jordan
July 6th, 2023 at 9:25 am
Commented on: 230626
5RFT, Modified:
*30 cal assault bike
-15 OHS @ 95#

18:17
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Ralph Keeley
July 4th, 2023 at 12:48 am
Commented on: 230626
M/37/6’/178#

16:09 Rx

Brutally hot. Squats unbroken; runs very slow. 

Deo gratias
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Jay Rinaldi
July 3rd, 2023 at 4:38 pm
Commented on: 230626
20:40, had to use treadmill.
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Park Hyunwook
July 3rd, 2023 at 6:40 am
Commented on: 230626
M/50/89

Air bike 0.6mile
55#

17:08
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Antonio Alves
July 1st, 2023 at 6:02 pm
Commented on: 230626
Modified, untimed:
--
5 rounds of:

15 OHS @ 20 kg
25 SDLHP @ 20 kg
--
Peace.
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Lynette Vrba
June 29th, 2023 at 9:12 pm
Commented on: 230626
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats
♀ 45 lb 
15:32
1:20 min faster 
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James Gentile
June 29th, 2023 at 3:22 pm
Commented on: 230626
RXd at home. my block loop to and from the garage is 500m. completed post 230629.

19:57

all OHS in two sets. runs were 2-2:30.

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.
(edited)
Comment URL copied!
Gavin Oelofse
June 28th, 2023 at 6:34 pm
Commented on: 230626
scaled: 5 rounds of 2min on stepper and 15 wall squats. Time 16min 42sec
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Vito Zolota
June 28th, 2023 at 9:44 am
Commented on: 230626
M/53

5 RFT =>31:36
400m Run
15 OHS @67 lbs
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Scott Wiedmeyer
June 27th, 2023 at 9:10 pm
Commented on: 230626
36 / M / 5'9" / 140lbs

3 rounds for time of:
400-m run
15lb dumbbell overhead squats x10

11:28
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Sebastian Fontana
June 27th, 2023 at 7:46 pm
Commented on: 230626
25:59
95#
2 devils have come together
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Samuel Johnson
June 27th, 2023 at 5:39 pm
Commented on: 230626
Rx 
21:47
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Filipi Ragnar
June 27th, 2023 at 12:02 pm
Commented on: 230626
Benchmark Nancy

5 RFT

400m Run
15 OHS @95 lbs

Time: 20:08
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Ki deok Park
June 27th, 2023 at 11:33 am
Commented on: 230626
Rxd 20:35
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Dmitry Shostak
June 27th, 2023 at 6:32 am
Commented on: 230626
Rx’d 17:08
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Wealtherly Collins
June 27th, 2023 at 3:09 am
Commented on: 230626
RX'ed 
400M Runs
65# Overhead Squats 
time:  23:26
*****22 sec PR****
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Viktor Boretskyi
June 27th, 2023 at 2:19 am
Commented on: 230626
5 раундів
400 м гребля
15 присідань оверхед 20кг

Час 12:19
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Vito Zolota
June 28th, 2023 at 9:48 am
втрапив в халепу із вагою (30 кг)
при відсутності техніки, 
знущання тривало 31:36
Comment URL copied!
Matthew Stonkus
June 27th, 2023 at 12:56 am
Commented on: 230626
22:47

400m run (treadmill)
15 ohs 20# dumbbell right arm
15 ohs 20# dumbbell left arm
Comment URL copied!
Mike Munsee
June 27th, 2023 at 12:42 am
Commented on: 230626
M 52/195/6’
Scaled ohs to #75.
15:56.  Last time 15:29.  Dang!!
(edited)
Comment URL copied!
Gilbert Christensen
June 26th, 2023 at 11:54 pm
Commented on: 230626
5 RFT
400m Run
15 OHS @45 lbs

25:34
(edited)
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Blas Raventos
June 26th, 2023 at 11:29 pm
Commented on: 230626
15 min 01 seg cpn 35kg

Los 400m fue donde mas se sintió, en las piernas podía sentir cómo se iban cargando.
Fui bastante conservador/constante en las corridas porque quise asegurarme de no ir rapido al principio y lento al final.

Me gustó acelerar ultimos mts y últimas reps.

M/39y/15%BF
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Kyle Lynch
June 26th, 2023 at 11:18 pm
Commented on: 230626
5 Rounds for time 
400M Run
15 OH DB Squats 1st round 15lbs DB then 10 lbs for 4 rounds.
TT 18:54
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Eric Doucet
June 26th, 2023 at 11:18 pm
Commented on: 230626
Started at #65 but had to reduce to #45
couldn’t do it unbroken time 12:28
Comment URL copied!
Lincoln Kerger
June 26th, 2023 at 11:55 pm
Still fast. Good work!
Comment URL copied!
Kevin Owen
June 26th, 2023 at 11:09 pm
Commented on: 230626
Beginner: 13:55 w/ 45lb bar. 1k run 5:22
Comment URL copied!
Scott Campbell
June 26th, 2023 at 11:05 pm
Commented on: 230626
M/54/230
Nancy
5 rounds for time of: 38:00
400-m run
15 overhead squats 45, 65, 70, 75, 80
Comment URL copied!
Devin Rude
June 26th, 2023 at 10:50 pm
Commented on: 230626
2x 25lb KB overhead squat
400m treadmill @6-7mph
21:28
Comment URL copied!
Christopher Maggitti
June 26th, 2023 at 10:13 pm
Commented on: 230626
Did 65# OHS
4th Girl WOD in 8 days (Barbara, Elizabeth, Chelsea, Nancy)
19:40
Legs are dead!  Taking it easy tomorrow!
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Christopher Voght
June 26th, 2023 at 9:40 pm
Commented on: 230626
16:58

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Sam K
June 26th, 2023 at 9:32 pm
Commented on: 230626
Rx
OH squats @95lbs from the rack, running on treadmill @1° and mostly 7mph
17:40

Then roll on the ground in pain/recovery
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John Clarke
June 26th, 2023 at 9:16 pm
Commented on: 230626
13:58

65lb front squats
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Gustavo White
June 26th, 2023 at 9:01 pm
Commented on: 230626
5 Rounds For Time of:
400 m Run = 2:30 minutes
15 Overhead Squats 57 lb
I completed the WOD in 22 minutes.
https://youtu.be/S8fPLvoYv2o
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Coastie Nick
June 26th, 2023 at 7:38 pm
Commented on: 230626
Rx’d:  15:15 (PR)
All rounds unbroken 

220815: 16:04 (previous PR)
Rds 1-4 unbroken, Rd 5 split 10/5

211023: 16:21
Rds 1-3 unbroken, Rd 4 split 12/3, Rd 5 split 10/5

190911: 17:20
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Blas Raventos
June 26th, 2023 at 11:30 pm
very cool to see this progress nice job
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Lincoln Kerger
June 26th, 2023 at 11:52 pm
Great work dude! Congrats on the PR!
Comment URL copied!
Jason Frayer
June 26th, 2023 at 7:04 pm
Commented on: 230626
17 mins flat scaled down to 2x15lb kettle bell.
(edited)
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Steve Day
June 26th, 2023 at 6:39 pm
Commented on: 230626
Scaled to 40lb dumbbells for the oh squats 

13:59
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Az Native
June 26th, 2023 at 6:17 pm
Commented on: 230626
21:57, mixed it up a little. Did 10 hang snatch into squat per round at 75. Took the snatch slow and easy, really tried to deepen my squat, was able to full depth on last round.
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Jonathan Elmore
June 26th, 2023 at 5:54 pm
Commented on: 230626
16:41 Echo 28 cal per, still dealing with foot pain 

Compare to 220815: 14:30 Rx
(edited)
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Jared Timmons
June 26th, 2023 at 5:40 pm
Commented on: 230626
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats
65 lb

23:58
Comment URL copied!
Brett Hoffman
June 26th, 2023 at 5:16 pm
Commented on: 230626
Rx- 13:01
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Lincoln Kerger
June 26th, 2023 at 11:52 pm
Awesome job!
Comment URL copied!
William Laerte
June 26th, 2023 at 5:14 pm
Commented on: 230626
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats


19:05
Comment URL copied!
Marina Rara
June 26th, 2023 at 5:09 pm
Commented on: 230626
Beginner Option:

3 rounds for time of:

400-m run

10 overhead squats

12'' 

my first wod s2
Comment URL copied!
Lincoln Kerger
June 26th, 2023 at 5:01 pm
Commented on: 230626
Men's Intermediate
15:11

Compare to 220817: 14:52 same scale

To say the humidity today was oppressive would be an understatement.  However, August is rarely better.  Regardless, had ward off pukie during a couple of runs.  OHS were unbroken - the  transition distance to the OHS station helped with that but hurt my overall time.
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Coastie Nick
June 26th, 2023 at 7:41 pm
Good job, Link. Give Pukie a good calf kick and say ‘Not today’!
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Lincoln Kerger
June 26th, 2023 at 11:54 pm
Thanks Nick, it was rough today.
Comment URL copied!
Lee Robinson
June 26th, 2023 at 4:54 pm
Commented on: 230626
Used 30 Kg

13.10
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Lincoln Kerger
June 26th, 2023 at 5:03 pm
Great work!
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Juriy Zaytsev
June 26th, 2023 at 4:03 pm
Commented on: 230626
14:30, RX

First time doing it, enjoyed it a lot!
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Lincoln Kerger
June 26th, 2023 at 5:03 pm
Well done!
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Michael Arko
June 26th, 2023 at 3:20 pm
Commented on: 230626
45-lb 18:44
miserably humid today
last time 17:57, must have been milder out
Comment URL copied!
Jim Rix
June 26th, 2023 at 3:08 pm
Commented on: 230626
Nautical Nancy
5 rounds 
500m row
15 OHS, 65#
147 cals, but forgot to start my stopwatch. Felt like a pretty good pace for me. 

220815:  23:07, 400m runs/75#
211023:  about 25 min, 400 hilly runs/75#
150928:  18:44, runs/75#
130716:  22:55
130506:  18:23, 80#
120605:  19:30
Comment URL copied!
Luis Oliveira
June 26th, 2023 at 3:02 pm
Commented on: 230626
Intermediate Option on a treadmill
16:50
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Stacey Thompkins
June 26th, 2023 at 2:18 pm
Commented on: 230626
M/48/6'2"/180#

Scaled to women's rx'd went unbroken 14:44...6 seconds slower than last attempt on 211023


Comment URL copied!
Chris Galloway
June 26th, 2023 at 2:11 pm
Commented on: 230626
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats (65#)

21:53
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Charles Meyers
June 26th, 2023 at 12:50 pm
Commented on: 230626

5 rounds for time of:
300-m run Assault Air
15 overhead squats
45-lbs
23:41
(edited)
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John Foster
June 26th, 2023 at 11:41 am
Commented on: 230626
Scale to 65lbs

15:41

M/5’8”/150lbs/51
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Chad Johnson
June 26th, 2023 at 10:22 am
Commented on: 230626
Rx = 15:25
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Glenn Martin
June 26th, 2023 at 9:10 am
Commented on: 230626
17:57
35/m/185
Sub 400m run w/500m row
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Raffaele Guarro
June 26th, 2023 at 8:28 am
Commented on: 230626
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats
45 lb
total time 21:20”
Comment URL copied!
Patrick A
June 26th, 2023 at 8:09 am
Commented on: 230626
20:00 - Intermediate Option 65 lbs, today's gym setting necessitated me to sub 500m rows for the runs.
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Chris Sinagoga
June 26th, 2023 at 1:59 am
Commented on: 230626
Champions Club Scaling Notes

RANT
There are different prescriptions for every benchmark workout, but the single RX that carries across all of them is intensity. Nancy done at 80% effort is not Nancy, and if the timing isn't right today for an all-out effort, then look to scale it to build and prepare for a day when you do have the capacity to go at it like that.

WORKOUT THEMES
From Coach Glassman:
Finesse and control at a high heart rate is critical. Nancy demands it.

					SHORT		MEDIUM		LONG

LONG

LIGHT

MEDIUM								x

HEAVY

STAMINA SCALE
Everything mushed together into 1 round. Probably do OHS first

SPEED SCALE
3-4 rounds, rest as needed between exercises.

STRENGTH SCALE
Max effort Overhead squat. Run a hard mile for your warmup

MY STUFF
10:58 as rx'd. Missed my pr by 8 seconds. Glad I went there for this one after an inconsistent stretch of workouts. Did this two days ago.

GENERAL FEAR LEVEL: 7
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Lincoln Kerger
June 26th, 2023 at 5:02 pm
You are a rock star dude! Color me impressed!
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Alexey Arutyunov
February 26th, 2019 at 1:50 am
Commented on: The Overhead Squat 
Nice and clear video
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