WOD

Mon, Jul 21 2025

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip

Fri, Dec 12, 2025 at 6:00pm Holiday Party

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!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

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