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150 Wall Balls (20/14#)

10 minute time cap.

Compare to Oct.19/12

A strategically placed water bottle

A strategically placed water bottle

159 Responses

  1. Valerie Arseneau

    Mob + WUx2

    Foam rolled + lacross ball

    WOD : Karen @ 10#

    125 reps in 10 min cap

    I shake my fist at you, Karen! I was expecting a bigger PR than 5 reps… I didn’t plan out my set well and took too many breaks when they weren’t as needed. Not as satisfied as I thought I would be.

    On the bright side, I got a lot less no reps than the last time I did this about a year ago.

    I will have my revenge on you another day, Karen. *evil look*

    1. Lora

      Hey….a PR, is a PR. You’re going in the right direction, and you know where you can make improvements. Keep up the hard work Val. 🙂

      1. Valérie Arseneau

        Yup. My score is not representative of the WOD. It went wayyy better than last time and a lot less no reps.

  2. Chantal L.

    That’s a great picture of you, Michelle!

    WU x 2 + Foam roll on legs and mobility.

    WOD RX’d … 59 reps *womp womp* that darn 10 feet target wasn’t my friend this morning. Very frustrating. Almost cried.

    1. Lora

      I think you need to take some revenge on Karen when Change for Change rolls around. Redemption time! Don’t be too disappointed….we all have days when WODs don’t go our way. 😉

      1. Chantal L.

        I already have a hot date with Grace. Grace doesn’t make me cry. She makes me happy – do what makes you happy, right?

  3. Maria

    Foam rolled

    WOD : Karen Rx

    121 reps.

    Used 10# last time and tied my score. I’m really happy about this. I remember last time trying the 14# and I could only get 2 or 3 to 10 ft. I had about 5 no reps this time. I think my form has improved probably due to the games WOD in the spring. Welcome back Marie-No!

  4. Gabriel


    Strength – Back Squat X3

    Foam rolling

    WOD “Karen” as Rx’d

    Time–> 9:22 PR of 7sec from Oct 2012

    Then kept going till 12min with DU’s and got 50
    So PR from Games Open WOD 13.3 had 164 reps then so 200 today.

    Great work morning crew!

  5. Mobility
    WU x 2
    Foam roll legs 5mins

    Deadlift x 5

    WOD: “Karen”
    150 Wall Balls (20/14#)
    * 10 minute time cap.

    Score: 143

    PR of 23 compared to Oct. 2012, but I think my pace in the game WOD version was better (done 150 at 10:25)

  6. Trent

    Wu x 1

    Strength Back Squat x5
    135-155-165-175-195 (PR #5)

    Karen Rx = 9:29 (PR 19sec from the Games)

    Followed suit with Gab and started on DUs, but didn’t get more reps from than the Games, aprox 35 compared to 58.

    Overall felt way better this time around and I believe doing Back Squats before the Wod helped a lot.

  7. Gillyon

    Power snatch to work on technique

    WOD rx’d (14lbs at 10 feet)
    127 reps.
    Took too many breaks.
    Crossfit is so humbling. Felt so great yesterday with my PR, and then I get a big, fat DNF today.

    1. Lora

      Still a really good score Gillyon. At least you know where you can make up some time. You will get this one next time…no doubt in my mind!

  8. Mob + WU

    Squat Clean 5-5-5

    WOD Karen Rx

    120 reps @ 9 min … stopped there, back was fired up. Squat cleans just before probably didn’t help. Bummed I didnt finish it, which I have done before, but this felt MUCH smoother than any time I’ve done it previously. Maybe next time spend some more time on the floor before the WOD.

    Did sets of 20s and 10s, next time try for 25s and 15s. Legs can handle it.

    Good job 7h00am !!

    1. @Home (12pm)

      Volume EMOTM 5min
      Bench Press 155# 7-7-7-4-4 = 29 (PR = 31)
      HSPU, kip 7-7-7-7-5 = 33 (PR!)

      @Home (6pm)

      Plank – accumulate as much time in 5 min = 4m10s

      WOD 4 rounds
      20 1-hand Rus. KBS 50# Right
      20 1-hand Rus. kBS 50# Left
      30 Situps
      = 16:45

      Cashout 5min Hammer Strikes on big tire

      Rough WOD, considering Karen this AM. Not much of a grip killer tho. Will sub-15 this when fresh for sure.

  9. Tracy

    M + WU X2
    5 minutes foam rolling (ball to back)

    Strength – Back squat @ 65lb

    WOD – Karen
    150 wall balls with a 10 minute cap

    100 wall balls @ 8 lbs

    Note to self: Stick with the 8lb ball and learn how to catch!!!)

    1. Valérie Arseneau

      Add Wall Balls to your warm up maybe once a week instead of squats or OHS. I started doing that a few months ago and the WOD went better than the last time I tried it.

  10. Kevin Mack

    WU x 2
    Lacrosse ball Shoulders 5mins

    Strength: Shoulder Press x 5

    WOD: “Karen”
    150 Wall Balls (20#)
    * 10 minute time cap.

    Score: 89

    PR of 5 reps and only used 14# on Oct. 2012.

    400m walk

    800m Run

    1. Lora

      YAY! Thats a double PR isn’t it? One for reps and one for weight! 🙂
      I love seeing your progress Kevin. You are getting PRs all the time. From skipping, to running, and lifting, as well as in WODs. It makes me happy!

    2. Tania

      Great work Kevin! I haven’t wodded with you in a while but you are making very big gains based on your posts. Keep up the great work! 🙂

  11. Melissa H

    WU x 2 (tried a pull-up with no band and was so close)

    5 min foam rolling (legs)

    Back Squat x 5
    70-85-95-100 ( first time since tail bone injury, felt good, no pain – but stopped at 100 because of WOD coming up)

    WOD: Karen
    10# @ 10′

    Got 94 in the games with 14# to 9′ in 12 minutes, so hard to compare…

  12. Tania

    WU x 2

    WOD: Karen
    150 Wallballs (started at 12# but ball was going all over the place so quickly grabbed another ball and it was 10#)

    Time: 9:10
    (In games I did 9ft – 150 wall balls @ 14# in 9:45)

  13. Heather Colleen

    I love that picture, Michelle! (And good thinking.)

    WU x2 (pullups with green and purple)
    Foam roll quads – 5 min

    Strength: Cleans
    65-75-85 Didn’t get to finish, was working on form correction from Marie-No.

    WOD: Karen #4

    Total: 135

    This was bittersweet. On one side, I’m super happy to have gotten my arms over my head 135 times; on the other hand last time I did this one it was with the #10, and was hoping to get to the #14 next time.

    I’ll get you next time, Karen!

  14. Shane Hayes

    Wu x 2
    Foam roll quads
    Strength practice full snatch to 105, starting to come around
    Wod Karen
    150 wall balls (10 min cap)
    137 rx
    Very disappointed with this, had at least 20 no reps which was very discouraging. I had finished these on the games Wod.
    Also I have been practicing with the rubber ball. But used a regular med ball, no comparison. just going to stick with the regular med ball.

    1. Amanda

      Shane, the Games wod had a 12 minute cap – today’s is 10…did you take that into consideration? Nothing to be disappointed about, that’s a great score 🙂

      1. Shane Hayes

        Pretty sure I was under the 10 min mark, because I had time to fight with the doubles which I was terrible at at the time. But thanks regardless.

  15. Lora

    Quick WU (too much talking….welcome back Marie-No!!!!! I have missed you!)

    Snatch practice to 65# (hang squat)
    Just working on technique.
    Thanks for the tips on lowering the bar Patrick! Great advice 🙂

    WOD “Karen” @ Rx
    150 wall balls 14#/10′
    Time = 8:48

    Last time (October/12) 9:01 so, 13 sec PR.
    Happy with that, since it was 8:30am. That is probably one of the earliest classes I’ve been to…..working my way toward 6:00am?? Not likely…. LOL

  16. Blake

    Mob / WUx2 w/ Wallballs

    (10 No-Show Burpees + Shoulder Press x 5)
    95 – 105 – 110 – 115 +10 Burpees

    “Karen” as Rx’d
    8:34 (PR of 1:57)

    Oct 19/12 – 126 reps
    Mar 22/13 – 10:31 (Games WOD 13.3)
    Jul 16/13 – 8:34
    ~ PROGRESS! ~

    Happy to finish, but had a few no reps that probably cost me some time.
    Great job Nooners! That is one tough workout!

    1. Lora

      HELLO!!! Fabulous PR, Blake! Your “deload week” did just what it should. Love seeing how you’ve progressed since last October. Inspiring.

  17. Crystal

    Mob/WU X 2
    Foam Roll
    Karen (The B%$#@)
    97 @ 10#

    Blake you are a powerhouse! So amazing to watch!

    Great job nooners and great coaching Coach Rob!

  18. Rob Brydges

    Strength x3 hspu’s
    10p/abb – abb -10p on E side – 25p E S – rx
    -below rx F
    WOD Karen
    150 wall balls 20lbs ball
    8:36 rx. 1 min pr
    Rob Brydges

  19. Frank

    Foam rolling
    Strength – push press x5
    110-130-150-165-185 (1)
    thanks the tips Pat!

    WOD “Karen” Rx

    total = 112 PR of 15 reps

  20. Nick F

    Mob + WUx2

    Foam rolled + lacross ball

    WOD : Karen @ 20lbs

    150 Wall Balls

    9:38 – Rx

    This ended up being my second time doing Karen (did it once last year, however I lost my book so I can’t remember my time….I do remember it was with a lighter ball though). Went in with my primary goal being to finish the 150 reps at Rx and was quite pleased that I was able to achieve it. Reps near the end were getting very broken up, and a few no reps came out, but I was able to finish it thanks to the drive of Robert making some great time beside me.

    Great class and everyone who was there pushed themselves hard.

  21. Jack

    Wu x 1
    Foam roll legs

    Shoulder press x 5

    Wod: “Karen”

    9:25 RX’d

    Did 7:00 last time with 14#. Also ran 12k last night. Ouch is all I can say.

  22. Laura K

    Mob Wu x 2
    Strength cleans 5 reps
    35 45 50 55 60
    WOD: Karen (scaled to 8lb [email protected] 10ft)
    Ten minute time cap.
    Reps 108
    (I told Pat 103 but I added wrong).
    This was my first time with the 8lb ball in Karen (120 reps with the six pound ball last time). In my delusional mind I thought I would do better. I have some kind of Crossfit disorder lol.

    1. Laura K

      Corinna I have wallball envy…double under envy, pull up envy, running envy, ab envy, pull up envy and on and on. Why do I even talk to you lol!

  23. Mobility, WU x 2, Foam Roll for 5 mins (legs)

    Strength: Cleans @ 5 x 55-60-65-70-75

    WOD: Karen @ 14# = 57 Reps

    When it was part of 13.3 and we had 12 minutes, I got 58 reps, so this was a nice bit of progress, today! 🙂

    1. Also, thanks Patrick for great coaching and thanks Amanda for pushing me to use the 14# ball. 🙂 Glad I have something to really compare it to, now. 🙂

      1. Amanda

        That’s okay!! Still counted, still a legitimate workout and still a very accurate calculation of your PR!! Like I told you, I’m glad you did it at the 9′ mark tonight – you got to see your improvement. You needed to see it. Very proud of you!

  24. Jeremy L

    WU x 2
    Cleans x 5 reps
    155-165-175-185 (stopped cause I got a rip)
    Need to load the hips and hamstrings a little more. Thanks for the tips Patrick.

    Wod : Karen 20# med ball
    145 at the time cap
    October I got 113 in 10 mins
    Games I finished under the cap because I was able to attempt a few double unders.

    Fun class

  25. Alaina

    Mobility, WUX2, Foam roll legs
    Strength: Front Squat @ 5x 30, 35, 40, 45, 50
    WOD: Karen 150 Wall Balls
    Thanks for the great tips Corinna, Patrick and Amanda!!

    1. Corinna

      Great work Alaina. Now that you have your first Karen under your belt, start using 10lbs in your warm-up and future WOD’s and 10lbs for your next meeting with Karen for sure!

  26. Heidi

    WU x 2

    Cleans x 3

    Karen @ 14# – 10 ft. target
    127 reps in 10 minutes.

    Disappointed not to have finished. I think this is my first time at the 10 ft. target. Makes a huge difference.
    Notes for next time: started with 20 reps and then did them mostly 5 at a time. Breaks were too long.

    1. Corinna

      10′ foot wall makes a huge difference Heidi. Good job! Put these in your warm-up and they will get a tad bit easier!

  27. Amy

    WU x 2 ( pull ups were really tough tonight)
    Foam rolled legs (5 min)

    Strength shoulder press x 5
    I was feeling very weak tonight. I was aiming for 70# but couldn’t get past 60#. I guess that’s what I get for being lazy at the lake.

    WOD Karen
    150 wall balls
    Score 90 with 8#
    Last time I used a 4# or a 6# & got around 70 reps not positive since I did not post.

  28. Sarah

    Mob / WUx2

    Foam Roll
    Hip mobility

    “Karen” @ 10 #
    140 reps

    Oct 19/12 – 89 reps at 10 # so good PR I guess!!
    I think this is my least favourite wod of all time!! lol

  29. Chris

    Mob / WUx2

    Foam Roll
    Strength – Push Press 110-135-155-175-185

    “Karen” @ 20 # RX
    Time: 7:17

    LOVED This wod! Probably only person that will say that today! lol

  30. Amanda

    102 reps with a 14# ball.
    Last summer was 121 reps with a 14# ball and during the Games this year I got through all the wall balls and got a couple doubles in 12 minutes.

    I have no excuse and I am ashamed of my score deficit. LOL! I’m glad Kevin wasn’t there to see it! Dammit I hate this wod!!

  31. Craig H

    Mob wux2
    WOD Karen
    150 wall balls 20#
    Time 9:11rx
    This is my first time doing Karen but i feel it was a big improvement from when i did wall balls in the prep course.

  32. Heather S

    Wu x 2
    Foam roll
    Shoulder press 1’s

    Wod Karen (150 wb for time – 10 min cap)

    Total: 103 @ 14#. PR of 12 reps

    1. Jenn Brander

      There is no better feeling than when your legs/shoulders are burning, you’re out of breath and your wall ball decides to punch you in the face. Not.

      This happened to me and I actually thought “if this ball knocks me out, Ill be so embarrassed”

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