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.
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.