Karen
150 wall-ball shots for time at a fixed target height and load — a single-movement volume test of shoulders, legs, and mental pacing.
- 150Wall Ball Shots(20lb / 14lb)
Movements in this workout
Scaling
Scaled
14/10 lb ball or a reduced target height, planned sets of 10-15 with short rests from the start. 150 improvised reps always ends in long stares at the ball.
Beginner
75-100 reps with a light ball, or 150 goblet-squat-to-press reps. The squat depth and hip drive matter more than the target on day one.
The story
One movement, one number: 150 wall-ball shots for time. No complexity, no strategy beyond break-up scheme and mental tolerance. Karen is the purest example of CrossFit's 'simple, not easy' — everyone understands it immediately and nobody enjoys the back half. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2008-08-07.
First posted 2008-08-07
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).