Modified Nancy

5 rounds of:
50 Double Unders
15 Overhead Squats, 95 pounds

Double unders…why are they so difficult? Do you practice them outside of the gym? Do you think that 3x the singles is the equivalent to doubles?

Who loves burpees??

47 thoughts on “Modified Nancy”

  1. Great Ed’s alarm didnt go off! guess that means we`re running lol think were gunna try for a 6:30

  2. lmao sucks to be him we signed up for 6:30 we’ll cya later tonight guess we’ll see what a difference it will make

  3. I cant make it for 7:15, I usually drive mom to work at 8:15 so there wouldn’t be enough time! 🙁

    Ill sign up for 6 30 this evening.

    Efing alarm.

  4. Double Unders… I bought myself a rope and I’ve been practicing. I practiced so much last week that my calfs have been hurting for 9 days (not exaggerating).

  5. 5 rounds of:
    50 Double Unders
    15 Overhead Squats, 95 pounds


    Lower back felt fine during the workout…and then when it was over. TIGHT! Stupid back!

  6. Kevin, not sure I’ll be able to make it in… my car won’t start… but keeping my fingers crossed that it will later this afternoon or that someone’ll be around to boost me!

  7. interesting workout. I heart double unders and HATE OHS…this workout should be called Dr. Jekyll and Mr. Hyde.

  8. Kevin, I may not be able to make it at 6:30. What weight should I use for OHS if I do this at home?

  9. strength – cleans
    5×5 65-85-105-105-105

    “Modified Nancy”
    5 rounds:
    50 DU
    15 OHS (65lb)

    Time: 12:58

  10. CFWU x 2

    strenght – Front Squat 5’s

    WOD 4 rounds: 10 double unders and 120 single
    15 OHS 45#
    time 13:14
    My last two rounds, did pullups (green bands) instead because of hamstring tightness.

  11. CFWU x 2

    Overhead Squat 1-1-1-1-1 / 45-55-65-70-75(PR)

    “Modified Nancy” – 5 rounds of:
    50 Double Unders
    15 OHS (35#)

    16:40 😀

    Great work everyone!! 🙂 Nice to meet you Marc and Jack!!

  12. “OHS” – 5RM (What a great day for OHSs! 🙂 )
    45-55-65-75-85 (PR for reps)

    WOD: “Modified Nancy”
    5 rounds…
    50 Double Unders
    15 OHS (65#)

    That was tough transitioning between the two.
    Kevin, you taught me something valuable. “If you are locked and in the groove… don’t put the bar down.” I listened and it worked!

    This WOD had me worried all day cause I’ve had sore shoulders.
    Maybe I should have been a little faster…. but it’s all forgotten now cause of my Double Under PRs!!! 🙂
    Did 31 DUs in Round 1 … and then …
    did 39 Dus in Round 4 🙂

  13. warm up

    Push Press 5-5-5-5-5
    135-145-155( ran out of time)

    WOD “Modified Nancy”
    5 rounds
    50 Double Unders
    15 OHS(95)


    Wow i loved this WOD so much fun Double Unders are one thing i always enjoy in a WOD. Doing a WOD at 6:30 feels so much different then 6am i had so much more energy coming into the gym tonight even Pull Ups felt easy today! Great job everyone!

  14. WU x2
    Push Press 5-5-5-5-5
    65-85-95-115(3+ a large grunt) ran out of time
    WOD 5 rounds of DU and 15OHS

    I got 3 rounds of DU and OHS (#35)
    I took forever on the skipping cause i was going to get all 50 DU per round if it killed me and i did. PLus a PR of 6 in a row :).
    25 minutes ran out of time but still happy 🙂

  15. Warm up x 2
    Cleans @ 1 rep.
    WOD Modified Nancy
    50 Double Unders
    15 OHS @ 45#
    1st round: 50 DU’s
    2nd – 5th rounds: 20 DU’s +90 singles
    Time: 19:15
    This was a tough one. By the last round, my 20 DU’s were miserable and completed just 1 at a time…the coordination just wasn’t there by this point. Great Job to all the girlies at 6 a.m. Welcome aboard Sonia!

  16. CFWU x 2

    Strength – Supposed to be pushed jerk, just unable to do thrusting motion overhead.

    Subbed Good Mornings x 5


    Modified Nancy

    150 singles
    15 OHS w/55lbs

    Time: 21:36

    Tough workout, my next goal will be double unders!

  17. WU x 2
    Strength = Front Squats x 5
    95-100-105-110-115 (PR for reps)

    WOD = “Modified Nancy”
    5 rds
    50 Double Unders
    15 OHS(65 lbs)


    Well….. sipping on 3 fingers of scotch with an ice cube trying not to think about the SCREAMING coming from my calves.
    OKAY! So the only reason I finished within the 25 mins is because I didn’t put the bar down on the last set of OHS. Thanks for the encouragement everyone. I managed to get in a lot of double unders today. 3 singles, 1 DU, 3 singles, 1 DU, etc..
    Crazy WOD! I liked it better at the end… but now with how my legs feel… I hate it again. Okay, enough time typing… I’ve been neglecting my scotch.

    Great work 6:30 crew!

    1. I had a few drams myself when I got home, just keep it up it will make all the pain go away! Here’s to the Highlands!

  18. CW x 2
    Push Press (5s) 45-55-65-75-85

    WOD – “Modified Nancy”
    5 rds
    50 Double Unders
    15 OHS(15 lbs)
    Time: 11 something

    DU felt great, but my OHS were torture. I started with 45lbs but my technique is so I went down a lot in weight! Great push 5:30 crew. 🙂

  19. Squat Clean (5 reps) – 65-75-85-95-105(4)

    Wod- Modified Nancy
    5 rounds Double unders
    15 OHS #65

    I did 4 rounds + 12 DU. I had to stop because I had problem breathing!! The only good new is I did all the OHS unbroken!!

    Good job everyone!!

  20. Deadlift 5X 135/155/175/205/225
    50 double unders done 5-10 + 135 single
    15 OHS #bar
    5 rounds in 13:05
    I’ve never done OHS, so I’m pretty glad that Kevin let me use no weight for the first attempt. My shoulders have been pretty tight as well after the first week of Crossfit. Double unders still seem tough to link together. Still need to work on my flexibility as well – my OHS needs to get lower. Great workout from the 5:30 class though.

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