CrossFit "Girl" Benchmark WOD

  • AMRAP in 20 minutes
  • 400 Meter Run
  • Max Pull-Ups

Perform a 400 meter run, then complete as many unbroken pull-ups as possible. 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. Repeat until the 20-minutes is up. Score is the total number of pull-ups completed.

namesake photo
"Nicole," one of CrossFit's classic "Girls" workouts. The workout, first posted on the CrossFit Main Site as the workout of the day for Monday, December 11, 2006 (061211), is named for Nicole Carroll, one of the early members of CrossFit founder, Greg Glassman’s, original CrossFit gym in Santa Cruz, CA. Carroll later became CrossFit‘s Director of Training and Certification.

In 2018, as a guest on former CrossFit Games athlete, Julie Foucher's podcast, Nicole told the story (it starts at 48:41) of how the workout came to be named after her. 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 she was able to do just a few reps in the last couple sets. She was so sore after the workout she couldn't do a pull-up for days. Greg Glassman told her later 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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