WOD
 | Mon, Jul 21 2025 |  |
 Coach J
Today, we’ll take on a classic benchmark workout... Nancy. This workout tests your capacity by coupling running with a higher skill barbell movement. You'll have significant opportunity to improve your overhead squat mechanics today.
We previously scheduled this workout March 3, 2025. So, look back at your previous score to help you navigate today’s effort.
If you have not previously done Nancy then the suggestion is to find a light load that allows you to complete 2 or more unbroken rounds of overhead squats to start. Then just maintain a consistent fast run pace across all rounds.
Easy peasy. We'll see everyone there!
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| CrossFit 20250721 | NANCY | Upperbody Strength 20250721 | Are you staying hydrated? |
CrossFit 20250721
(No Results Tracked)
WARM-UP:
200m walk
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
200m run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
200m run, fast
SKILL/STRENGTH: 5 sets
1 power snatch
1 hang squat snatch
1 overhead squat
BENCHMARK WOD 'NANCY': 5 rounds for time
Rx:
STIMULUS 10:00-18:00
400m run
15 overhead squats (95/65)
Rx2
400m run
15 overhead squats (65/45)
Rx3
4 rounds for time:
300m run
15 overhead squats (45/35)
MODIFICATIONS:
-Run, modify to distance can complete in 2:00 or less
-Overhead squats, light load, something can complete 10 reps at once or use PVC
STIMULUS NOTES*:
10:00-15:00
Light loading and large sets for the overhead squats
Fast but consistent pace on the runs
*CAP updated stimulus to 10:00-18:00; 12:00-16:00 for most athletes (250303)
STRETCHING:
1:00 banded shoulder stretch/arm
| 0% |  | |  | 0% |
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NANCY
(Time, Rx2, Rx3,  The Girls)
BENCHMARK WOD 'NANCY': 5 rounds for time
Rx:
STIMULUS 10:00-18:00
400m run
15 overhead squats (95/65)
Rx2
400m run
15 overhead squats (65/45)
Rx3
4 rounds for time:
300m run
15 overhead squats (45/35)
MODIFICATIONS:
-Run, modify to distance can complete in 2:00 or less
-Overhead squats, light load, something can complete 10 reps at once or use PVC
STIMULUS NOTES*:
10:00-18:00
Light loading and large sets for the overhead squats
Fast but consistent pace on the runs
| 100% | | | | 0% |
Planned: Mon,Jul21,2025 Mon,Mar3,2025 Tue,Oct1,2024 Mon,Jun26,2023 Tue,Apr25,2017 Sun,Jul24,2016| 1st | 16:53 Rx2 | Amelia Mon, Jul 21, 2025 | | 2nd | 15:42 | Cassy Mon, Jul 21, 2025 | | 3rd | 18:14 | Holly Mon, Jul 21, 2025 | | 1st | 15:50 Rx2 | Edouard Mon, Jul 21, 2025 | | 2nd | 19:26 Rx2 | Coach C Mon, Jul 21, 2025 | | 3rd | 20:21 Rx3 | Brice Mon, Jul 21, 2025 |
| 1st | 16:53 Rx2 | Amelia Mon, Jul 21, 2025 | | 2nd | 16:30 Rx3 | Julie A Mon, Jun 26, 2023 | | 3rd | 16:46 Rx3 | Coach A Tue, Oct 1, 2024 | | 1st | 14:37 Rx | Coach J Fri, Jul 10, 2015 | | 2nd | 15:15 Rx2 | Josh Mon, Mar 3, 2025 | | 3rd | 15:50 Rx2 | Edouard Mon, Jul 21, 2025 |
| Edouard | 15:50 Rx2 | 3rd | | Amelia | 16:53 Rx2 | 1st | | Coach C | 19:26 Rx2 | | | Brice | 20:21 Rx3 | 9th 4 rds @ Rx2 | | Jaya | 13:40 | 300m/4 rounds/35# | | Joe K | 15:36 | 11th PVC | | Cassy | 15:42 | 6th 5 rounds, 15# | | Holly | 18:14 | 7th 15# | | Arica | 19:33 | 10 reps / 25# |
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Upperbody Strength 20250721
(Check In)
Warmup:
-200m walk
--Then--
For 3 rounds
-20 Mountain climber
-7 Upright row
-7 Strict press
-7 Push-up
Bench Press:
-10 reps @ bar
-10 reps @ 35%
-5 reps @ 45%
-3 reps @ 65%
-4 sets x MAX reps @ 75%
Clang & Bang: EMOM 20 minutes
-10 push-ups
-:45 Double DB upright row
-10 dips
-:45 Dumbbell floor press
Stretching:
:30 rig chest stretch
:30 tricep smash
:30 child pose
| 0% | | | | 0% |
| Holly | Yes | | | Brice | Yes | | | Coach J | Yes | | | Derrick | Yes | | | Phil | Yes | | | Jose B | Yes | |
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Are you staying hydrated?
Jul 1, 2025 - Jul 31, 2025 (31 Days) 
It HOT OUTSIDE! You're working out REALLY HARD, but....are you drinking your water??
Why does hydration matter?
- Even 1-2% dehydration can reduce strength and endurance
-Hydration helps with muscle recovery, joint lubrication and focus
-Proper water intake helps regulate body temperature, aids digestion and improves skin and sleep
This month make it a DAILY GOAL to drink half of your body weight, in ounces, per day.
Ex: if you weigh 160lbs, your goal is 80oz
You get 1 pt for everyday you reach your goal!
Start early and sip often, you got this athletes!
| Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Brice | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Jose B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Tracy L | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Joe K | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Chloe | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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