Nancy: The Iconic CrossFit Benchmark WOD That Will Test Your Endurance

The CrossFit workout named Nancy was first introduced by Greg Glassman, the founder of CrossFit, in the early 2000s. The workout is named after a woman named Nancy, who was a trainer at one of the original CrossFit gyms.

The workout itself is a classic benchmark WOD that consists of five rounds of running and overhead squats, done for time. The prescribed weight for the overhead squats is 95 pounds for men and 65 pounds for women.

Nancy has become a staple workout in the CrossFit community, and is often used as a benchmark to test and track progress over time. The workout is designed to challenge athletes’ endurance and strength, while also testing their ability to maintain proper form and technique under fatigue.

Overall, Nancy is a beloved and challenging workout that has stood the test of time in the CrossFit world, and continues to be a popular choice for athletes looking to push themselves to their limits.

CrossFit GBAR3 WOD

WOD: NANCY (see 04.11.22)
5 rounds
run 400m
15 OH squats, 95/65

AWOD
2 rounds for max sit ups
20 side plank
20 sec middle plank
20 sec side plank
30 sec sit ups
30 sec rest