Nancy WOD

Five rounds for time — 400-meter run and 15 overhead squats (95/65lb)

What is the Nancy WOD?

The Nancy WOD is one of the classic Crossfit Girl WODs. Athletes must complete five rounds for time of 400-meter run and 15 overhead squats (95/65lb). Nancy is a Crossfit benchmark WOD used to assess an athlete’s progress over time.

The Nancy WOD is a strong endurance test, with only elite CrossFit athletes able to complete the workout in less than 10 minutes. With 2000m of running to be completed in total, Nancy is an ideal workout for strong runners with good endurance, compared to some of the workouts which can be completed in just a couple of minutes.

While the 400-meter run typically won’t be scaled, there are options in case you currently have an issue restricting your ability to run, for example, you could replace the running with rowing. Make sure you speak to your coach to determine your best option here. Scale the overhead squats by lowering the weight. You can also scale the number of total rounds if you know your current level of fitness isn’t where it needs to be.

Tips for the Nancy WOD

  • Use the runs tactically – you can either make up time here or get some rest depending on your ability.
  • Pace yourself. This is an endurance test, not a sprint.
  • Practice overhead squats with a PVC pipe to master the technique before using a weighed bar.

Nancy WOD Videos

See how to do the Nancy WOD with the following videos and get inspiration from elite Crossfit athletes.

Reebok CrossFit Velocity provides a demo of the Nancy WOD.

Bobby Noyce from CrossFit 515 completes Nancy in a time of 9.25.

The men perform ‘Naughty Nancy’ at the 2013 CrossFit Games.