WOD: Nasty Nancy
Friday, July 24, 2026 | CrossFit MYO, San Jose CA
The Workout
Nasty Nancy (Games Week)
5 Rounds For Time: 500m Run 15 Overhead Squats (185/125 lb) 15 Bar-Facing Burpees
Score type: Time
What Makes This Workout Effective
Nasty Nancy is a CrossFit Games benchmark, and running it during Games week (the 2026 Games are at SAP Center, ten minutes from our door) is exactly the point. It stacks a run against a heavy overhead squat and a gymnastics-style burpee, so every round taxes a different system. The run flushes your legs, the overhead squats demand midline and shoulder stability under load, and the bar-facing burpees spike your heart rate right when your grip and lungs are already cooked. Pacing the run is what keeps the squats honest.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 500m Run, Overhead Squats 185/125 lb, 15 Bar-Facing Burpees |
| Intermediate | 400m Run, Overhead Squats 115/80 lb, 15 Bar-Facing Burpees |
| Beginner | 300m Run or 500m Row, Front Squats or light Overhead Squats, 10 Step-Over Burpees |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 12 min | Run drills, shoulder and overhead mobility, empty-barbell OHS build. |
| Skill/Strength | 15 min | Overhead squat positioning and burpee-to-bar rhythm. |
| WOD | ~25 min | Nasty Nancy: 5 rounds for time. |
| Cooldown | 8 min | Shoulder, thoracic, and hip flexor stretch. |
FAQ
Q: The overhead squat weight looks brutal. Should I really go Rx?
A: Only if you own that load overhead for a set of fifteen with real depth and a stable lockout. Nasty Nancy at 185/125 is a true Games weight. For most of us the smart move is a load you can hit in two or three quick sets while holding position, not a number you’ll fight and miss. Your coach will help you pick it.
Q: How do I pace the 500m run so it doesn’t wreck my squats?
A: Run it at a controlled, conversational-hard effort, not a sprint. You have five of them. Coming into the barbell red-lined turns the overhead squats into a grind and the burpees into a slog. Steady runs keep the whole workout moving.
Q: What’s the best way to break up the bar-facing burpees late in the workout?
A: Find a slow, unbroken shuffle rather than fast singles with long rests. Step your feet in and out instead of jumping once your legs are cooked, and hold a steady up-down rhythm. Consistency beats stop-and-go every round.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable, and coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136