# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DbjtJAjHYFP
- **Gondola URL:** https://gondola.cc/posts/68658058-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f897e1b33d.jpg
- **Posted:** 2026-08-03T00:30:21.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Monday 260803⁣
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3 rounds for time of:⁣
800-meter run⁣
15 overhead squats⁣
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♀ 105 lb ⁣
♂ 155 lb ⁣
⁣
Post time to comments.⁣
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Stimulus and Strategy:⁣
Today's workout is a spin on the classic benchmark workout Nancy, with longer runs and heavier loading. Push the pace on the run efforts, while still ensuring you can get to the barbell and right to work. Aim to finish each run in under 4:30. Choose a moderately heavy load that's challenging — one that may allow you to go unbroken to start but will likely require breaking the reps into 2-3 sets. Consider 10/5, 8/7, or even 5/5/5 as possible rep schemes, with minimal rest between sets.⁣
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Intermediate option:⁣
3 rounds for time of:⁣
600-meter run⁣
15 overhead squats⁣
⁣
♀ 75 lb ⁣
♂ 105 lb ⁣
⁣
Beginner option:⁣
3 rounds for time of:⁣
400-meter run⁣
10 overhead squats⁣
⁣
♀ 35 lb ⁣
♂ 45 lb ⁣
⁣
📍crossfit_orillia in Ontario, Canada⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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