090403 WOD “Nancy”

Workout: Crossfit.com


Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Todays WOD involves running and overhead squats (aka, OHS). The movement of the OHS is very difficult at first, for most people. The shoulders of most of us are very “tight” and hard to keep active which is needed to perform an OHS properly. Watch the video and notice how she keeps her arms locked and shoulders to ears. Start with a PVC pipe, broom handle, or something very light. The depth of the squat and weight on your heels are a couple other things to keep an eye on.


Five RD’s of:
400 meter run
95# Overhead squat, 15 reps


Five rounds for time of:
400 meter run
65# Overhead squat, 10 reps


3 RD’s of:
400 meter run
45# Overhead squat, 10 reps


I just want to remind everyone about a couple of things. First of all, you can leave comments at the bottom of the days post. It is very helpful to see others times, oh, and it helps me know that people are actually reading the posts! Haha. But seriously, it’s always good to know that others are suffering through the WOD with you.

Secondly, if you haven’t done so, check out Logs It All, It’s a great place to start a workout log and chart your progress.



Filed under WOD's

4 responses to “090403 WOD “Nancy”

  1. Woody

    Felt like doin “Fran” today so that’s what I did

  2. First of all. I’m one proud husband, for many reasons, one of them is seeing my wife Jasmine pull a 190lb. DL today at the 0930 class.

    I did a double-WOD at 0930

    12:30 as RX’d (I did 21 OHS the 1st RD, oops!)

    Then I visited my old friend…

    7:34 as RX’d

    I did 45 DU’s in a row to start, amazing. So stoked!

    Oh, then I stopped by DCF at 4pm while on a bike ride with the kids for some DL action.

    5x 365#, failed on 405#. Good times.

  3. Woody

    I can’t keep up with that!!
    Congrats to your wife!!

  4. Thx…she was going to stick at 185#, I pretty much decided she should try 190#. As for the double-unders and Annie, it’s been a huge mental block. I finally slowed the rope down and jumped a bit higher and figured them out. Really excited about that. Great job on Fran, that is one brutal WOD.

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