The Nancy WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description of the Nancy WOD

5 Rounds for time:

Click link for a video demonstration that discusses the points of performance and scaling.

Goal Times for the Nancy WOD

WodStar RX Goal Times

  • Elite: Sub 11:00
  • Level 3: 11:00-13:00
  • Level 2: 13:00-15:00
  • Level 1: 15:00- 17:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Nancy WOD

  • Depending on your running ability, use the 400 meters to rest or make up time.
  • Click on our movement links to view movement demos and points of performance.

Scales for the Nancy WOD



  • Reduce Run to 200 meters
  • Row 400 meters or 200 meters

Overhead Squat

  • Reduce weight to one you can do for 15 reps efficiently and unbroken.
  • Box Overhead Squat
  • Overhead squat with PVC pipe


  • Reduce to 3 rounds