The Nicole WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description of the Nicole WOD

Complete As Many Rounds as Possible (AMRAP) in 20:00 of:

Score is determined by adding up total number of pull-ups from each round.

Click links for video demonstrations that discuss points of performance and scaling.

Note: An athlete can perform a Strict Pull-Up, as defined above or a Kipping Pull-Up or Butterfly Pull-Up.

Goal Times for the Nicole WOD

WodStar RX Goal Reps & Times

  • Elite: 201+
  • Level 3: 151-200
  • Level 2: 101-150
  • Level 1: 50-100

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Nicole WOD

  • Depending on your running ability, use the run to pace for the pull-ups. Shake out your arms as you are running.
  • Knowing your pull-up skill level, plan an attainable goal of reps per round.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Nicole WOD



  • Reduce run to 200 meters.
  • Row 400 meters or 200 meters depending on the necessity of scale.


  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs


  • Reduce time to 10:00-15:00