CrossFit "Girl" Benchmark WOD

  • 5 Rounds For Time
  • 400 meter Run
  • 15 Overhead Squats (95/65 lb)

Good Times for “Nancy” (source)
– Beginner: 17-19 minutes
– Intermediate: 13-16 minutes
– Advanced: 11-12 minutes
– Elite: 8-10 minutes

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 Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.

namesake photo
"Nancy" is a classic CrossFit "Girl" benchmark WOD, one of "The Girls," first published on the CrossFit main site as the workout of the day for June 28, 2005.

As for whether a weight rack is allowed for the overhead squats, it's unclear. This workout's weight is intended to be relatively light for a regular CrossFitter, and lighter weight normally indicates a "no rack" workout. That said, the the oldest video demo we've seen from CrossFit (Dave Leys and Brendan Gilliam, circa 2007) shows two athletes doing the overhead squats from a rack. So we'll say the oldest standard is with "with a rack," but it's evolved over time such that "no rack" is the modern standard. If you're doing the workout without a rack, compare your score to others who used no rack.

One variant of the workout, "Nautical Nancy," substitutes running with rowing.
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