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CrossFit "Girl" Benchmark WOD

43.7K 507
  • AMRAP in 20 minutes
  • 400 meter Run
  • Max Pull-Ups

Perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed before the 20-minute clock stops.

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namesake photo

Background: “Nicole” is one of CrossFit’s classic “Girls” workouts, first posted on the CrossFit Main Site as the workout of the day for Monday, December 11, 2006 (061211). It is named for Nicole Carroll, one of the early members of the original CrossFit gym in Santa Cruz, CA – and one of the original “told the story of how the workout came to be named after her.

As the story goes, the first time the workout was posted on the CrossFit Main Site (without a name) she did it and went full bore on each pull-up set, to the point that she was only able to do a few reps in the last couple sets. She was so sore after the workout that she couldn’t do a pull-up for days. CrossFit founder Greg Glassman later told her he’d name the workout after her. The next time she attempted the workout, years later, she used a different approach…paced herself a little better.

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