Nancy
Five rounds of a 400m run paired with overhead squats — combines running-based conditioning with an overhead-stability barbell movement performed under fatigue.
- 400 mRun
- 15Overhead Squats(95lb / 65lb)
Movements in this workout
Scaling
Scaled
65/45 lb overhead squats, or front squats if overhead mobility isn't there yet. Keep all five runs.
Beginner
PVC or empty-bar overhead squats (or goblet squats), 200m runs, 3-4 rounds. Nancy is secretly a mobility screen — treat a failed overhead position as information, not failure.
The story
Five rounds of a 400m run and fifteen overhead squats at 95/65. The overhead squat is light — the workout is whether your overhead position survives arriving at the bar with a running heart rate, five times. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2004-12-05.
First posted 2004-12-05
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).