Saturday

240217

Workout of the Day

69

For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

105/95/75/65/55 lb
155/135/115/95/75 lb

Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run

35 lb
45 lb

Resources:
The Overhead Squat

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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Comments on 240217

69 Comments

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Sam Meixell
March 1st, 2025 at 5:27 pm
Commented on: 240217

26:44

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Jeremy Garcia
May 2nd, 2024 at 2:53 pm
Commented on: 240217

M/33/5'7'/219lbs


75lbd-95-105-115-125-135-145(x)-145(x)

Snatch+1 OverheadSquat 3-3-2-2-1-1-X-X


115lbs-95-75

OverheadSquat 5-10-15


2.0Miles - Easy (24:00)


Worked up to a max snatch. Got underneath 145lbs. Don't have overhead stamina to rep out ohsquats at 135lbs. Gassed out of overheads. Just went for a quick EASY run after. No way I could have done this as an intervals workout as prescribed intermediate. Check the box on practing snatch, OverheadSquat, and getting some running in.

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Juriy Zaytsev
April 10th, 2024 at 4:58 pm
Commented on: 240217

19:24 RX

38yo male, 185lb

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Ralph Keeley
March 1st, 2024 at 5:57 am
Commented on: 240217

M/38/6’/175#


16:42 intermediate

(Bar taken from the ground; all squat sets unbroken.)


Deo gratias

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Valentin Dubarle
February 25th, 2024 at 2:29 pm
Commented on: 240217

17:27

OVH Squats weight scaled : 60/50/42,5/35/25 kg (132/110/94/77/55 lbs)

All runs under 2:01

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Valentin Dubarle
February 25th, 2024 at 2:30 pm

Every OHS sets unbroken

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YooSik Kim
February 23rd, 2024 at 2:22 pm
Commented on: 240217

400m -> 15 Burpee pull-ups

-14:26

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Michał Saiyan Smuszkiewicz
February 22nd, 2024 at 9:00 pm
Commented on: 240217

M / 30 y / 95 kg


RX: 17:53 m

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Trish Theede
February 22nd, 2024 at 8:23 pm
Commented on: 240217

20:37 Intermediate w/85# as middle weight (just worked better with my plates vs. 75# plus I <3 OHS)

Delightful twist on my fave girl WOD :)

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Rohan Bhatia
February 22nd, 2024 at 6:01 pm
Commented on: 240217

Scaled to:

45.5/35.5/30.5/25.5/20.5 kg

12 shuttle runs back and forth 25 feet each =1 rep

Time: 22:54

Knee pain so not using treadmill as in my gym no assault runner

After squats run were a lot harder than expected

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Jay Rinaldi
February 22nd, 2024 at 12:17 pm
Commented on: 240217

145/125/95/95/95

*21:10

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Jesse Montagnino
February 21st, 2024 at 8:14 pm
Commented on: 240217

16:12


115

95

75

75

55

1k assault bike in between

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Christian Simpson
February 20th, 2024 at 10:51 pm
Commented on: 240217

SC to 115/105/95/85/75# & echo bike 800m...21:24

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jean vergnaud
February 20th, 2024 at 9:33 am
Commented on: 240217

In kg


60/55/50/45/40


18:48

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Brett Hoffman
February 19th, 2024 at 5:20 pm
Commented on: 240217

5 OHS @ 155#

25 cals on echo bike

10 OHS @ 135#

25 cals on echo bike

15 OHS @ 115#

25 cals on echo bike

20 OHS @ 95#

25 cals on echo bike

25 OHS @ 75#

25 cals on echo bike


time: 15:36

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Brett Hoffman
February 19th, 2024 at 5:20 pm

All snatches from the floor and all squats unbroken

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Eric Laroche
February 19th, 2024 at 1:57 pm
Commented on: 240217

21:35

135/115/95/75/65

28calories echo bike

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Christy Carr
February 19th, 2024 at 1:45 pm
Commented on: 240217

75-70-65-60-55

21:47

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Ki deok Park
February 19th, 2024 at 11:38 am
Commented on: 240217

Intermediate

21:00

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Zach Davis
February 18th, 2024 at 9:09 pm
Commented on: 240217

16:11 weight RX unbroken

subbed 30 cal assault bike for runs

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Alessandro Porro
February 18th, 2024 at 6:08 pm
Commented on: 240217

Intermediate

sub run with 500m rowing

30-25-25-20-20kg


24:24

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Chris Meldrum
February 18th, 2024 at 6:01 pm
Commented on: 240217

Intermediate scale, 17:34.


Unbroken OHS.  They went pretty well, left shoulder a little wonky.  Runs were not fast, but did try to focus on being light and breathing consistently.


50m/5'10"/185

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Az Native
February 18th, 2024 at 4:56 pm
Commented on: 240217

24:23

5 rounds

15 thrusters 95 from ground

500m row.

blah nothing in the tank.

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John Clarke
February 18th, 2024 at 3:23 pm
Commented on: 240217

17:02


Front Squat: 125/115/95/75/65

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Lee Robinson
February 18th, 2024 at 10:15 am
Commented on: 240217

Subbed for Nancy


13.30

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Cody Young
February 18th, 2024 at 6:50 am
Commented on: 240217

26:05

185/155/135/115/95

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Nikki Stoner
August 24th, 2024 at 9:37 pm


21:35

131/056/04/018/1

28calories echo bike

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Nikki Stoner
August 24th, 2024 at 9:37 pm


21:35

131/056/04/018/1

28calories echo bike

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Nikki Stoner
August 24th, 2024 at 9:37 pm


21:35

131/056/04/018/1

28calories echo bike

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Daniel Leslie
February 18th, 2024 at 3:32 am
Commented on: 240217

Hot Damn!

ngl… almost an hour to complete @RX


Notably: I did the WOD at Lifetime Fitness. Focused on quality of form rather than speed. Waited for my heart to be under 120 bpm after each run before doing OHS.

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Juan Sierra
February 18th, 2024 at 2:04 am
Commented on: 240217

30:15 95/85/75/65/45

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Gabriel Lowery
February 18th, 2024 at 1:54 am
Commented on: 240217

23:30 Broke every set but 25 and ran 600’s by accident. Need more reps OH to work out grip on the bar deficiencies that are hurting my wrists.

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Mike Munsee
February 18th, 2024 at 1:26 am
Commented on: 240217

M 53/195/6’

Just did regular Nancy. Scaled to #75 ohs

16:26.

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Daniel Harrow
February 18th, 2024 at 12:11 am
Commented on: 240217

43y Adaptive Athlete

Completed in 19:35.68


Did air squats because overhead squats are not possible for me.

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Lincoln Kerger
February 17th, 2024 at 10:41 pm
Commented on: 240217

Scaled to Beginner @ 65#

8:01


5min rest, then

240216, results there.


It was apparent in warmup that the left wrist wasn’t going to take much loading or volume at that angle of extension today, so I opted for using the beginner scale at a higher weight as sort of an extended warmup. Besides, I did a bunch of squats and running yesterday.

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Coastie Nick
February 17th, 2024 at 10:39 pm
Commented on: 240217

Scaled weight to 105/95/75/65/55 to go unbroken from floor, as indicated in scaling notes:


15:58


OHS (or snatches) are not one of my strengths …. I’m just happy to be able to do them in some capacity.

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Lincoln Kerger
February 17th, 2024 at 10:43 pm

Great job dude!

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James Gentile
February 17th, 2024 at 9:44 pm
Commented on: 240217

scaled weight way down. 115-105-95-75-65.


19:50.


OHS are not my strong suit. even at these weights I still broke the sets of 15, 20, and 25 in two. jelly legs after.

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Lincoln Kerger
February 17th, 2024 at 10:43 pm

Still good work!

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Cameron Kichline
February 17th, 2024 at 9:18 pm
Commented on: 240217

Intermediate: 21:09

rowed, dead.

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Sarabeth Jumper
February 17th, 2024 at 9:06 pm
Commented on: 240217

F/37/128#/5’1”


17:36 Rx’d (unbroken squats)

assault runner

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Lincoln Kerger
February 17th, 2024 at 10:42 pm

Awesome!

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Luis Oliveira
February 17th, 2024 at 7:56 pm
Commented on: 240217

On a treadmill

50-45-40-35-30 lbs DBs


16:01

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Spencer Hendel
February 17th, 2024 at 7:56 pm
Commented on: 240217

M/35/210#/6’2”


14:32 Rx’d (unbroken squats)

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Jim Rix
February 17th, 2024 at 8:15 pm

Serious props to you. Snatching and OHS with one’s bw is impressive.

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James Gentile
February 17th, 2024 at 9:41 pm

that's nuts!

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Lincoln Kerger
February 17th, 2024 at 10:42 pm

Wow!

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Michael Arko
February 17th, 2024 at 7:54 pm
Commented on: 240217

OHS = my kryptonite.

Way low scale: 65-60-55-50-45

18:49

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Clayton Beatty
February 17th, 2024 at 7:49 pm
Commented on: 240217

26:35 @ Int weight

Back squats (upper body weak 😥) & 25 cal bike

M/34

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Steve Day
February 17th, 2024 at 7:23 pm
Commented on: 240217

Scaled to Women’s weight scale:

145/125/95/75/65 OH Squats

400 meter runs on treadmill 1%


14:30

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Lincoln Kerger
February 17th, 2024 at 10:55 pm

Great work Steve!

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Mike Andridge
February 17th, 2024 at 7:12 pm
Commented on: 240217

Scaled to Women's Intermediate

105/95/75/65/55

500m row after each

24:39

m/54/175

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Jon Wilson
February 17th, 2024 at 6:54 pm
Commented on: 240217

PVC for all ohs

200m run each round

10:52

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Bart Veyt
February 17th, 2024 at 6:37 pm
Commented on: 240217

21’30 intermediate

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Alex Barbieri
February 17th, 2024 at 5:28 pm
Commented on: 240217

Intermediate

For time: 34’50”

5 overhead squats 65kg

30cal echo bike

10 overhead squats 60kg

30cal echo bike

15 overhead squats 55kg

30cal echo bike

20 overhead squats 45kg

30cal echo bike

25 overhead squats 35kg

30cal echo bike

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Jim Rix
February 17th, 2024 at 5:17 pm
Commented on: 240217

Nautical Nancy: 5 RFT

500m row

15 OHS, 80#

20:58

Rows ~2:10 range, ~142 total cals

OHS unbroken rnds 2-5, had to dump early in r1 for a shoulder cramp

The rx rep scheme looked fun, but I just can't get a reasonable weight locked out overhead these days


61/5'8"/154


8/15/2022:  23:07 (400 runs, 75#)

10/24/21:  about 25 min (runs, 75#)

9/28/15: 18:44 (runs, 75#)

7/16/13: 22:55 (runs, 75#, poss 6 rnds)

5/6/13: 19:23 (runs, 80#)

6/5/12: 19:30 (runs, 75#)

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Charles Meyers
February 17th, 2024 at 4:04 pm
Commented on: 240217

Beginner option 18:40

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Dave Schroetter
February 17th, 2024 at 4:01 pm
Commented on: 240217

M- 52 / 5'7 / 210 

Intermediate- had to scale OH Squat to 85/75/65/55/45

22:25

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Matt von Lindenberg
February 17th, 2024 at 4:01 pm
Commented on: 240217

Intermediate: 35:11

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Dave Schroetter
February 17th, 2024 at 4:00 pm
Commented on: 240217


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Andrew Johnson
February 17th, 2024 at 3:30 pm
Commented on: 240217

#185-#95. FS in place of OHS. 20:13

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Jonathan Elmore
February 17th, 2024 at 2:41 pm
Commented on: 240217

Not sure what I did, but I felt IT!

135-75

Echo 27 per

21:21

I can’t walk without limping, but I can do OHS 🫤 and they feel good 🤷

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Jim Rix
February 17th, 2024 at 5:18 pm

Yes, OHS' are strangely satisfying.

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Dwayne Saunders
February 17th, 2024 at 2:06 pm
Commented on: 240217

45lbs, 75lbs, 75lbs, 45lbs, 45lbs

2500m on rower

*at La Fitness

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Lachezar Bekriev
February 17th, 2024 at 8:06 am
Commented on: 240217

17:05 @70,60,50,40,30kg overhead

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Tobias Schmengler
February 17th, 2024 at 5:31 am
Commented on: 240217

Hi

I have let the weight if the ohs at 20kg and instead of the run i have rowed


16:27

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Steven Thunander
February 17th, 2024 at 3:54 am
Commented on: 240217

Globo wod: subs for runs are 12 shuttle sprints down and back 25 feet, 500m row or 27 calories assault or echo bike. For the OHS it comes down to availability of equipment and if you're doing this with bumper plates or iron plates. If you're doing this WOD with iron plates pick 2 weights, one heavier and one lighter, do the 5 and 10 heavy and remaining sets with the lighter weight. If you're using iron plates today it's OK to use a rack. Dumbbells sub dumbbell OHS 3-6-9-12-15 each arm. 3-6-9 with a heavier dumbbell and the remaining sets with a lighter dumbbell. Keep in mind that dumbbell OHS are more difficult than barbell OHS when scaling. Play with this and warm up to a heavy single dumbbell OHS, and then do the first 3 sets at 80-90% that good rep on the weakest side, then the final 3 sets at 60% ish. If the gyms busy I suggest the dumbbell option today.

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Chris Sinagoga
February 17th, 2024 at 2:27 am
Commented on: 240217

Champions Club Scaling Notes


RANT

Again, directed at the veterans. How many workouts have you practiced this week? How many workouts have you changed your mind mid-workout, lost count of reps or rounds, or deviated from the rx in order to serve a purpose. How often do you ask yourself if you are working out to get better at CrossFit or are you using CrossFit to make yourself better? Let's say you take this workout like you're trying for best overall time: What pace are you going to run the 400m? 1:45? Do you really need to practice 1:45 400's? You could probably do a 1:45 400 on a round of Manion. Let's say you're trying for best overall time: what weight are you scaling the OHS to? Do you really need to practice a set of 15, 10, or 5 overhead squats at a weight you know you can get? If those are the case, why not just do Nancy?


Running and overhead squats are arguably the most elegant things coupled together into CrossFit; each movement serves an incredible dose of humble on the other. Running a 400 at 70% speed and OHS at moderate load/speed/intensity will provide the best overall workout time, but would also miss an opportunity to really expose - and therefore make progress on - a weakness. There is no possible way you are an elite runner and elite overhead squatter. Those don't exist. Your overhead squats are your strength? Sprint the 400s and see how well your squatting form holds up to the worst race in track and field. Running is your thing? Make each squat set at a weight that you could not do one more rep than the prescribed amount and see how awkward your running looks. Turn the timer off, or start at an odd time to not be tempted to go back to 70% at each one. That would be an example of practicing a workout, and I would bet you would see a good translation next time Nancy comes up.


SCALING QUESTIONS

Have I done Nancy enough (and is my time good enough) to merit doing a variation of it?

Flexibility: Do I want to keep overhead squats and stay light or go to back squats with heavier weight and practice OHS in warmup?

Do I want to treat this thing like a test and go for best time or emphasize one or the other?

Also the rant.


NEW TO CROSSFIT SCALE

5 rounds of:

1:00 overhead squat hold

Run 400m

Rest as needed between stations to keep form good

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Lincoln Kerger
February 17th, 2024 at 10:41 pm

Great stuff my man!

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