8rds
80 total s pull ups

CFWUx2
5 rds 10 pus/rd +400 m run (75s+ finished after buzzer)

12-10-9-8-7-6-8 Rx’d

60 total

12,11,10,4. Sub run for 50DU+20 split jumps+20 walking lunges with 20kg. Should probably have done more lunges (30?) without weights but trying to strengthen knee. Heart went into overdrive after final 50DU so slowed down.

8+7+7+7+7+7+7 = 50

5 rds 
7 9 7 8 6

15
10
8
7
7
7
6
6

66 total
8 runs + 240m

Now I remember why I hate this workout!

18-12-8-8-7-8+200m run. Legs were wanting to cramp after last 3 runs. All underhand pull-ups full rom. 

40/188/5’9.5”

6 rounds 
14 - 10 - 8 - 7 - 8 - 9
56 reps Rx 

10,8,7,7,5,7

6 rounds 52 pull ups

7-7-6-6-5-4
35 total reps

5 rounds + 400m

12 8 10 10 9 10 +200m

4 rounds 
1 min walk from treadmill to pull up bar, 2 mins each round 

Sub 25 cals on bike for runs: 15, 12, 9, 9 plus  25 cal exactly in rd 5

7 rounds + a run!!!
12-7-7-7-7-7-7
Did another 12 after the time cap. to finish the 8th round!

Completed 2019-06-11
5-5-5-5-5 Time ran out about 200m into the next run. 

43/6'3"/200
20 min amrap: 2 min airdyne (broken monitor so have no idea of output)+max rep strict pulls = 38

7 Full Rounds: 15/12/12/12/10/10/12

M/31/5'9/175

14-10-10-10-6-8-8 = 66 strict pull-ups

10-10-10-10+400m
42/1.78m/77kg

38M, 5'7", 158lbs

14, 10, 8, 8, 8 = 48 reps

5x400m, + 220m

As RX, 74 pull-ups total
21-13-12-11-9-8

13-10-10-8

M/33/185 lb

Hit this one during kids’ nap time.  Subbed 50 cal Airdyne for run.  5 Rds+ 50 cal
10/8/8/7/7

20:40 : 4-4-4-3-3-3

12-8-10-10-9-10 +200m run

7 rounds + 50m
14/8/7/6/6/6/6
Ran on speedfit curved treadmill @ globo gym

16-11-9-9-9-8-8 = 70 total
Rx

15,10,10,10,6,10

25-18-15-12-12-12-12

These always look easy on paper

Rx’d 
6 rds + 250m run

20+12+11+11+10+10=74 total reps

3+5+5+5+4 plus 400m run. Added on: 50 strict horizontal body ring rows, 10 rows EM, alternating supinated and pronated grip.

7 rounds. 82 pull ups = 18 12 11 10 10 10 11.

One of us had to keep an eye on the 5 kids under 8.  Row/run had to be employed. 
Row 9
Run  11
Run 11
Row 6
Run 8
Run 8
Row 83 m

D
Run 18
Row 14
Run 13
Row 10 run 300 m

Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

400m x 4
15, 12, 10, 10

11-7-6-6-5 = 35
(6) 400m runs

Strongman Rankel
6+14

Tripp:
6 rounds 57 reps
15-10-8-7-8-9

Jackie:
5 rounds 20 ring rows per round

Rx 12+9+8+6+6 = 41.
Male 58 years old 177 pounds

10, 11, 12, 13, 8, 1 Rx

10 - 10 - 10 - 10 - 10 - 3

Sub 25 burpee (wonky knee)
5 rounds
Pull ups 20-10-12-12-12

7-7-6-8-6 + 100m run rx 

5
6
6
6
6

39
10- 7- 8- 6- 5- 3

42 strict pull-ups Rx

190607
For Quality: Prime and paint upstairs bathroom. 

Will hit this tomorrow 

M/42/5'4"/148lbs
Runs on treadmill at 4.5%incline
20, 15, 15, 10, 7, 10

With 20# weight vest.  5 rounds + 400 meters.  Pull-ups: 12-10-9-8-7.

If I had pushed a little harder, I might have been able to sneak in that last round of pull-ups.  My normal Nicole is around 7 rounds, but running in the vest is slower, and strict pull-ups go slower for me as I sometimes pause at the bottom to avoid swinging.  Would be fun to try a Strict Nicole without the vest.

#weightvestmonth

Rx. 
8 rounds, plus about 185 meters
63 strict pull-ups 

Strict Nicole
6 Rds + 200m(approximate) & 47 pull-ups
5/10/9/10/6/7

1st time doing this one. Lost my grip on round 1 which wasn't a great start but turned out better than I thought. 

22-16-14-12-13. 77 total pull ups. Subbed 1200m airdyne for 400m run

5 rounds did strict band assisted to get more volume 
the band was i think a 15kg 
1round - 12 pullups
2round - 12 pullups
3round - 12 pullups
4round - 12 pullups
5round - 8 pullups

R1 12 Reps 
R2 12 Reps 
R3-6 9 Reps 

60 Reps Rx 

7 rounds complete + 270 meters
15/10/7/7/6/6/5
56 reps total

Rx, 80 reps, 5 x12 reps, 2x 10 reps. Tried to go for consistent sets. Runs in 1:25-1:30.

6 rounds 21 strict pull up 

10-11-12-10-8

16 10 8 9 8 = 51
I think i could have finish one more set. Just need to run little faster next time.
Run on treadmill first round @12kmh others @11kmh

M/44/6'2"/180#

Sub'd inverted ring rows for strict pullups the rest as rx'd...strict pullups have me battling a little bit of golfer's elbow
15/12/12/11/11/10/9 

67 rx’d 

1) 12
2) 8
3) 10
4) 10
5) 10
Total: 50 strict pull-ups

Way better workout than I thought it would be lots of motivation

66 reps

15 12 10 10 10 9

54 YOM 5’6” 215

Scaled For Time
 20 AMRAP
400m Run
Max Strict Chin UPS (last 3 sets kipping)
Rounds and number of max Chins
5 Rounds plus 20 meter run
10,10, strict 10, 10 10, some to most kipping

Made 6 rounds and 15-15-12-12-12-10
First time trying this workout. Like the combo and the strict pull-ups are perfect. Legs a bit stiff and sore from yesterdays squats. 

4 rounds + 350ish meters.
Completed round 5 in 21:07
12-11-11-11-10 strict pull-ups

13+9+9+8+7+7+6 = 59 pull-ups

Time expired at around 75m of 8th run.

7-6-6-6-5-6-6-7=49 Rx’d

5-4-4-5-5

rx--yoke fat bar strict pull ups
5 complete rnds plus 400m run
11/10/10/10/9
50 totoal
m/49/175

6 rounds; 61 pull-ups

15 - 10 - 10 - 8 - 8 - 10

안양공식인증지부 크로스핏힘
15개+10개+10개+9개+9개 = 53개 +326m
강경택 45세/180cm/90kg

Intended Stimulus
.
Let your heart explode with happiness. This is an awesome workout! Nicole was first programmed on Monday 061211, to honor @nicole.carroll.  Before you do this workout, go and check the comment section of that original post because it is CrossFit history. Take time to read some comments because it will give you an idea of how this will go, and they include CrossFit Games Champions! Also, realize how far we have come as a community. Today, make sure you honor that, and also honor Nicole. Now get ready. There is no need to strategize too much here; this is about pushing hard. You could game this but you shouldn't. Don't compete today, instead get fitter. Push the pull-ups, push the runs. Your 5K pace is an awesome target in case you need that. On pull-ups commit to strictness and good mechanics, and go for a max each time. That is it! Athletes with a 5K above 30 minutes can scale the distance on the run. On the pull-ups choose an assist that allows you to work on strictness and stamina. If in your first round you get fewer than 10 pull-ups, assist for the next rounds so that you get a little more volume! 
EXPLODE WITH HAPPINESS 💣😍! MAKE NICOLE PROUD!


OPTION 1 
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict banded pull-ups


OPTION 2
Complete as many rounds as possible in 20 minutes of:
Run 300 meters
Max-rep ring rows

Warm-up for Friday 190607

GENERAL WARM-UP

Run 100m + 10 PVC pass-throughs + 10 straight-legged goodmornings
Run 100m + 10 PVC presses + 10 squat therapy reps
Run 400m + 10 ring rows

SPECIFIC WARM-UP

Pull-up
Skill - muscle-up transition from the floor
> Focus on 4 steps, and perform 5 reps of each:
1. False grip
2. Pull rings to chest using legs to assist pull
3. Drive head through and land in the bottom position of the ring dip
4. Jump or press out to top of the ring dip

Run: I will have nearly everyone complete the entire run distance today. If the overall volume is too stressful for an athletes’ current capacity, I will reduce the distance as needed. The can be as simple as running consistent efforts of 200-300 meters each round or alternating rounds of 200 and 400 meter efforts. 

Strict Pull-up- I believe the goal is to accumulate a relatively high volume of strict pull-ups. There is nothing wrong with having athletes attempt this workout as prescribed even if they will not accumulate a lot of reps, but I will likely utilize a variation that allows the athlete to achieve at least 5-10 reps on the initial attempt. For those that cannot achieve 5-10 reps consecutively, I will modify the movement to an inverted bar row or a pull-up performed on a low bar with legs straight and in front of the body with the heels elevated on a box. Regardless of the movement modification utilized, the goal will be to complete relatively consistent sets of 5-10 reps.

Champions Club Scaling Notes

RANT: 
I always loved this workout (the regular benchmark version) because it gives so much room for flexibility. You can game it, you can bias the run, or you can bias the pull-ups. This strict version still gives the same options. This means you need to think for yourself: What do you want to get out of this workout today?

I SHOULD TRY THIS RX’D IF: I know why I want to do it as rx’d

ORGANIC SCALES:
Strength — use the run as a rest station and game the strict pull-ups so you get the highest possible number in the end. Don’t burn yourself out early.
Stamina — go to actual failure on each set of pull-ups
Endurance — opposite of Strength version. Use the pull-ups as a rest station for your running. go out faster than comfortable on the run, but not so you’re going to die on the next few rounds
Flexibility — try and reach for the cashews on the top shelf after the workout. I dare you.

NEUROLOGICAL SCALES:
Coordination — regular Nicole (kipping pull-ups). Reverse the grip to block for good shoulder position
Accuracy — aim for even splits on either run or pull-ups (whichever you want to emphasize more).
Agility — make the run into some kind of change-of-direction station
Balance — do falling drills before running. running is the distortion of balance

GROUP VERSION:  as listed, except do 1:00 of Ricky Reps pull-ups instead of max set of strict pull-ups.

WARMUP:
Running jump rope — running prep
Handstand — spend some time overhead
Push-up (reverse grip) — prep the wrists and stretch out the forearms
L-sit — because Coach says
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Regular Nicole would be 8. Muscular fatigue here makes it less. Mel, you're right in thinking that, by the way.

Globo scale: As rxed.  If using a treadmill use a slight incline.  If subbing the run today do 30/24 cal assault bike instead of rowing, or sub 25 burpees.

See, Nicole was one of those that I thought I would probably not do anymore...but now there might be a reason to do it.  I am tempted!