Nancy is 5 rounds for time of a 400 m run and 15 overhead squats, using 95 lb for men or 65 lb for women at Rx. The full workout totals 2 km of running and 75 overhead squats. Your score is the elapsed time to finish all five rounds, including transitions and breaks.
Nancy workout
5 rounds for time: 400 m run and 15 overhead squats. Rx load: 95 lb men / 65 lb women.
What Nancy should feel like
Running plus overhead-squat endurance, shoulder stability and controlled breathing.
Nancy Rx weights and scaling options
| Version | Run each round | Overhead squats each round | Barbell: men / women |
|---|---|---|---|
| Rx | 400 m | 15 | 95 / 65 lb |
| Intermediate example | 400 m | 15 | 65 / 45 lb |
| Beginner example | 200 m | 10 | 45 / 35 lb |
These scaled examples follow CrossFit’s Nancy guide. Choose a load you can control overhead while tired; adjust further with your coach if needed. A lighter bar does not require you to shorten the run. Record every change so a future attempt is comparable.
Nancy pacing strategy
Run hard enough to compete but controlled enough to approach the bar immediately. Break overhead squats before stability deteriorates.
What is a good Nancy time?
CrossFit’s current Nancy guide suggests aiming to finish an appropriate Rx or scaled version within roughly 17–20 minutes; higher-level athletes may finish around 10 minutes. These are coaching reference points, not population percentiles or a reason to rush unstable overhead squats.
Turn your goal into round splits
Divide a planned finish time by five to get the average round budget. Each budget below includes the run, all 15 squats, transitions and any rest. These are calculated pacing examples, not additional workout standards.
| Planned finish | Average per round | Cumulative checkpoints |
|---|---|---|
| 15:00 | 3:00 | 3:00 · 6:00 · 9:00 · 12:00 · 15:00 |
| 17:30 | 3:30 | 3:30 · 7:00 · 10:30 · 14:00 · 17:30 |
| 20:00 | 4:00 | 4:00 · 8:00 · 12:00 · 16:00 · 20:00 |
For example, a 17:30 plan with a 2:15 run leaves 1:15 for squats, transitions and rest in each round. If that budget is unrealistic in your warm-up, change the plan or scale before starting. Check round two against round one: a fast opening run has not helped if you spend the next minute recovering beside the bar.
Build your own five-round split plan
Enter a finish goal and your estimated run time per round. The remaining time must cover every squat, transition and break. These are planning calculations, not a recommended finish time or a prediction of your performance.
A 17:30 goal averages 3:30 per round. A 2:15 run leaves 1:15 for squats, transitions and rest.
- 3:30
- 7:00
- 10:30
- 14:00
- 17:30
The plan assumes five rounds of the same version. If you scale run distance, load or reps, keep that version consistent when comparing your actual splits. Inputs stay on this page.
Record and download your five-round attempt
Record the version you actually perform and the elapsed clock time at the end of each round. The fifth checkpoint is your finish time. Keep run distance, reps, load and movement changes with the score. This log does not send or automatically save your entries; download it before leaving the page.
| Round | Planned cumulative target | Actual cumulative time | Actual round time |
|---|---|---|---|
| 1 | — | — | |
| 2 | — | — | |
| 3 | — | — | |
| 4 | — | — | |
| 5 | — | — |
Enter your elapsed checkpoints in order, or download an empty log to print.
Times are user-entered, not verified results. A blank load or incomplete split log is not a complete benchmark record. The download is a local HTML file you can open and print; it contains no analytics or remote assets.
How to score Nancy
Start the clock before the first run and stop after the final overhead squat. Log time, barbell load, run distance and any movement changes. Example: 17:42, five rounds, 400 m, 65 lb overhead squats — scaled. Keep the route and transition setup consistent when retesting.
Overhead-squat standard and a technique-first scale
Following CrossFit’s overhead-squat instruction and demonstration, keep the feet planted, trunk controlled and arms extended with active overhead support. Descend until the hip crease is below the tops of the knees, then stand with hips and knees fully extended while keeping the bar controlled overhead. Reaching depth or finishing the stand without controlling the bar is not a completed prescribed rep.
Rehearse the movement with a PVC pipe, training bar or an appropriate empty bar before the running clock. Reduce the load if you cannot repeat the full movement reliably. If an overhead position or the prescribed depth is not currently suitable, agree on a coached movement or range modification before starting and record it as a modified version. The pacing calculator does not establish movement readiness, and a faster partial-depth or front-squat attempt is a different test.
Movement standards and substitutions
Scale before the clock starts. If a movement is inappropriate for your current skill, mobility or injury status, choose a variation that preserves the intended training effect.
Setting up a lighter barbell? Compare 15kg and 20kg bars, including starting load and grip diameter, before adding plates. Count the bar and plates together when recording your overhead-squat load.
Generate a similar workout
Use the WOD Fever Workout Generator to build another session around your available time, equipment and goal.
Related workouts
Helen and Kelly are useful next benchmarks. You can also browse the WOD Finder.
Training information only. Scale loading, volume and movement selection to your current ability.