Karen

14
Jul

Karen

This is the last Deadlift Monday training day. Next Monday, we’ll be re-testing the 1RM. Hoping to see lots of PRs.

Deadlift
40×8
60×5
70×3
80×2
86×1
92.5xAMRAP

150 Wall Balls

*10 min cap

Compare to July 16/13

Some of you have been asking about the names of the Girls. Some of them are fictional names. Others are named after some of the original CrossFitters. Here are Annie, Eva and Nicole doing the infamous Nasty Girls WOD.

[youtube=https://www.youtube.com/watch?v=i0nPnElcqgU]

43 Responses

  1. Francis Lavoie

    Deadlift
    40×8 #95
    60×5 #135
    70×3 #155
    80×2 #175
    86×1 #190
    92.5xAMRAP #205 x 6

    150 Wall Balls

    106 Rx

    *10 min cap

  2. Hannah

    M+WU

    Group mobility

    Deadlifts:
    40%x8 @ 50lb
    60%x5 @ 70lb
    70%x3 @ 85lb
    80%x2 @ 95lb
    86%x1 @ 105lb
    92,5xAMRAP @ 110 (3 reps)

    WOD: Karen, 10 min cap
    150 wall balls (20/14lb, 10’/9′)

    6lb ball, worked on form
    Did 110.
    Second wod with wall balls in it…really glad I practiced them.
    No reps: 10ish

  3. Gillyon

    Warmup

    Deadlift
    95lbs x 8
    140lbs x 5
    165lbs x 3
    185lbs x 2
    200lbs x 1
    215lbs x 2

    Great lifting Ang! Thanks for doing all the math!

    First day that groin felt good, so I did weighted lunges instead of wall balls
    WOD with 150 KB lunges @ 35lbs
    Nice work injured crew! 🙂

  4. mobility
    wu x 1 + 20 wallballs

    strength – Deadlifts
    55×8, 80×5, 95×3, 105×2, 115×1, 120×3

    WOD : KAREN (10 min cap)

    150 Wallballs 6# @ 9′

    Total = 129
    cashout – Figure 4

  5. Deadlift
    40×8 #120
    60×5 #180
    70×3 #210
    80×2 #240
    86×1 #260
    92.5xAMRAP #280 x 5

    150 Wall Balls

    123 Rx I had a mental plan of doing 15 every min… that lasted about 3 rounds than I was breaking off chunks of 5 for the rest. My breaks were too long. I don’t know how I’ll approach it next time….

    *10 min cap

    1. Blake

      That’s still a damn good score.
      I think with 15 sets of 10, and slightly shorter breaks you can definitely do it.
      I find there’s a real benefit from learning from your experience with this WOD.

  6. CAM

    WU X 1

    Strength: DL – Monday
    185X8 – 225X5 – 265X3 – 300X2 – 325X1 – 345 X 9

    WOD: Karen Rx
    Time:9:10

    Thanks Blake! Fun Class!

      1. CAM

        Thanks Shawn, I’d like to say I had a strategy of first set 20 then 13 sets of 10, but that broke down so quickly 😀 so I pretty much switched to a tabata like strategy. Needless to say it was brutal!

  7. WU × 1
    Group MOB

    Deadlift Monday
    55×8 (40%)
    85×5 (60%)
    100×3 (70%)
    115×2 (80%)
    120×1 (86%)
    130 × 7 (AMRAP @ 92.5%)

    WOD-Karen
    150 wallballs, 10 min time cap

    Completed 149 @ 6lbs and 10ft. Had 6 or 7 no reps.
    Nice working beside you Julie and Chantal!

  8. Deadlift
    40×8 #50
    60×5 #75
    70×3 #85
    80×2 #100
    86×1 #105
    92.5xAMRAP #115 x 5

    KAREN
    150 Wall Balls
    *10 min cap

    113 Wallballs with 6.5lb @ 9′

    After asking which ball is better (little or big) and getting lots of opinions, I chose a large 8lbs’er and missed the first 10 or so as I couldn’t throw it up to 9′, so switched to a smaller, lighter ball and I was good to go! I guess they were right – it’s a matter of preference Thanks for all your imput! 🙂

  9. Amy Hogan

    Mobility
    WU x 1 + 20 wallballs
    Group mobility

    strength – Deadlifts
    75 x8
    115 x 5
    135x 3
    150 x 2
    165 x 1
    175 amrap x 6

    WOD : KAREN
    150 Wall Balls
    *10 min cap

    Total: 135 (10#)

  10. – Mob
    – WUx1 + 20 wall balls 20#

    – Deadlifts: Whatever math does to 275# = weight. Got 3 reps in at 255, slightly off feeling deadlift day today.

    WOD @ 20# … 129 reps at time cap

    Future me: Go harder at the start, bigger breaks early when I could have kept going got me. 15 reps per minute was not sustainable for the full 10!

  11. Heidi

    No dead lifts 🙁

    No Karen 🙁

    Friggin’ back is really annoying. I was happy to have Gillyon & Terri-Lynne keep me company in the gimp circle today.

    Subbed for 150 Lunges with 25# KB. Time = 7:27

  12. Steph H

    Mob/WUx1
    20 wall balls

    Deadlifts
    80lbs x 8/125 x 5/ 145 x 4/ 165 x 2/ 175 x 1/ 190 x amrap(3)

    WOD: Karen 10 min cap
    150 wallballs (8lbs)
    138reps

  13. Lance

    Mobility
    Wux1

    Deadlifts

    165×8-245×5-285×3-325×2-350×1-375×2

    WOD

    Time: 6:58 RX

    That’s about a 1:30 PR from last march not sure what i did on it during the open what it was apart of but it was around 8:30.

  14. Frankie

    wux1
    20 Wall balls
    group mob

    Deadlift
    40×8 #140
    60×5 #210
    70×3 #245
    80×2 #280
    86×1 #300
    92.5xAMRAP #325×4

    WOD Karen
    150 Wall Balls Rx

    118 at 10 min time cap
    PR of 6 reps
    my breaks were too long

  15. Mob + WUx1

    Deadlift 5-5-5-5-5-3-Max
    135-185-225-255-295-335-375×5(PR)

    Butterfly Drills
    – 5×10 reps hang leg swings
    – 7×5 reps butterfly, half-pulls

    Summer League Individual Challenge #2
    Tabata Bottom-to-bottom Squats
    20-15-11-12-12-12-14-12

  16. Gabriel

    Mob + WUx1

    Deadlift
    155×8-230×5-270×3-310×2-330×1-355×1 (did 1 for max)

    WOD “Karen”

    146 @ 10 min cap using 20#

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