How do your CrossFit Girl Workouts Scores Measure up against other Crossfitters? (plus RX, Scaled and Beginner Tips)

With a running clock, as fast as possible perform 5 rounds of the work in the order written: 400 meter Run and 15 Overhead Squats.

Score is the time on the clock when the final repetition (the 15th Overhead Squat in round 5) is completed.

Good Times for “Nancy”
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9  minutes

Scaling Options

This benchmark couplet is meant to be light and fast. Reduce the load on the Overhead Squat so you can perform all the reps unbroken and still run fast.

Intermediate
5 Rounds for Time of:
400 meter Run
15 Overhead Squats (65/45 lb)

Beginner Option
4 Rounds for Time of:
400 Meter Run
10 Overhead Squats (45/35 lb)

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.