CrossFit "Girl" Benchmark WOD
- AMRAP in 20 minutes
- 400 meter Run
- Max Pull-Ups
On a 20-minute clock, 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 (cumulative across all rounds) before the 20-minute clock stops.
About the wod
Background: “Nicole” is one of CrossFit’s classic “Girls” workouts, named for Nicole Carroll @nicole.carroll, an early member of the original CrossFit gym in Santa Cruz, CA. One of the original “Nasty Girls,” Carroll later became a highly influential Co-Director of Training at CrossFit, Inc. and CrossFit media personality.
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.