All classes are still on. Drive safe!!

150 Wall Balls (20/14#)

Compare to Sept.28/10

Bring $5 if you want to participate in “Change for Change”.

Taking a seat after a tough workout

32 thoughts on “Karen”

  1. Push Press x3

    Did one of Sonia’s little wods that she made just for me.

    5 rounds
    10 Ring Pushups
    15 Pullups
    20 Box Jumps (24″)


    Surprisingly, the box jumps were the toughest. Managed to do the pushups and pullups unbroken. Good WOD Sonia…you can do it next!

  2. WU x2
    Snatch x3
    35 45 55 65 75

    Kevin’s lovely WOD he made for me this morning.
    Row 400m then
    3 Rounds
    10 Snatch #65
    20 Wallballs #14/10ft
    then Row 400m

    21:04 Quite mentally (and physically) difficult for me. Thanks for the challenge ♥

  3. Push Jerk 1x

    Opted for “Change for Change” and did:

    -Ring Dips
    -Kettlebell Snatch (40lbs)

    Time: 3:43

  4. WU x2

    OHS (x3)

    150 wallballs (10)

    Time – 9:28
    My lungs are still on fire…ouch!

  5. WU x 2
    Strength: deadlifts 5x

    WOD “Karen”
    Total 92

    When doing Karen in December, I used a 10#ball and scaled the wall and did it in 15 min. Today I did it as prescribed 🙂 Kinda happy with today’s result but wish I would had done 100 or more. Oh well, I’ll do it next time.

  6. Push Press x5 -> 45-50-55-60-65-70-75


    150 Wall Balls @ 10# (10 ft target & 10 min time limit)

    Result: 70

    Heart you Marc! Don’t really want to kick you in the Shelf! 😛

  7. CFWU x 2

    5x 185
    5x 200
    5x 215
    5x 245
    5x 280 PR

    WOD: “Karen” in 10 minutes

    145 reps

  8. WU x2

    Strength: PushPress (x5)
    Felt real good. Excited to try heavier next time.

    Opted for Change-for-change

    5 pull-ups, 10 push ups, 15 squats AMRAP in 20min

    18 rounds + 5 pull ups + 4 pushups
    – push ups were my downfall – took so many breaks with these. Gotta work on this. Thanks for the push 530 class and Jeff. You were great!

  9. WU x 2
    Strength 3’s
    Push press
    75-95-105-115-125…1F & then 2, OK

    WOD…..$change for change$…”Ground Hog Day”
    10 reps
    track time for each rep and then 30 second rest
    5 KBS 35#
    5 burpee
    5 Dealdlift @ 1/2 max #135
    fastest 38……slowest 44

    I liked the WOD …probbaly the low reps

  10. WUx2
    Strength: Shoulder Press
    45×5 – 55×3 – 60×3 – 65×3 – 70×3 (PR for reps) 🙂

    WOD: 10# med ball.
    Well… as written in my journal:
    ~ No rhythm
    ~ Lots of air balls
    ~ Lots of frustration
    ~ No true count (maybe 40-60??)

    Did this WOD outside last Sept 28 and got 94 in 10 minutes (and back then I was still a newbie), so was actually looking forward to seeing how much I would improve. Not sure why I couldn’t figure it out tonight…. just an off day I guess. 😕

    Tomorrow’s a new day, and I’ll be ready for a new WOD.

    1. Nice PR on Shoulder Press though!
      “If it was easy it’d be the other gym”. You’re doing stuff most wouldn’t even try.

  11. Push Jerk – 1RM
    195 is a PR by 10# 🙂 … but oh did I ever want to put 200 overhead today.
    Next time.

    Thrusters (95#)
    Time —> 6:57

    PR by 1:21. Happy with that too cause thrusters and I are not friends.

    The 5:30 and 6:30 classes were great. Everyone worked hard.
    I counted up the “Change for Change” money and we raised $75.00 today!

  12. WUX2

    Strength – Shoulder Press X5
    65-75-85-95-105×4(PR for Reps)

    WOD: “Karen” 10minute cap.
    150 Wall Balls 20#

    Got 141 reps.
    Man so close! Would have had it all done if my misses would have counted 😉

    Great job Marcel!
    Thanks for the coaching Jeff!

  13. WUX2

    Stregth – Shoulder Press x 1

    WOD: “Karen”, 150 Wall Balls 20#

    Time: 846

    Thanks for the coaching Jeff and talking me out of rowing to try a benchmark. Glad I tried my luck with Karen!

    1. I don’t think this one is fair since Eric doesn’t actually have to throw the ball he just has to stand up with the med ball!!!

      great time Eric

  14. WU x 2

    Push Press x 1 rep.
    This was an unusaul 10# PR for me. Wooo Hooo!

    Change for Change

    Double Unders
    Sit Ups

    Time 13:10

    I just did this WOD on Feb 9th, but I really wanted another crack at it, as last time opted to do single skips instead of double unders, and I am pretty sure that I messed by my rounds last time. My time today was 5 minutes slower, a definite reflection on my struggle with double unders, but was really glad to get this one under by belt as RX’d. It felt much harder today!

  15. CFWU x 2

    OHS x 3


    Also opted for “Change for Change”…really want to do Cindy again, but my hand being torn made me go with rowing…

    Row 1 min.
    1 min. rest
    Row 1 min.
    50 sec. rest
    Row 1 min.
    40 sec. rest
    Row 1 min
    30 sec. rest
    Row 1 min.

    Total — 1,395

  16. mobility + 2x(HSPU+C2B+FS+K2E)
    Shoulder press 5’s with 1 min. rest between sets
    135-140-145-150-155(2) Did I ever loose alot of steam at the end
    WOD: 5 rounds of
    10 ring pushups
    15 pullups
    20 box jump 24′
    Time 10:0something. Don’t have my journal with me.

  17. WU x 2

    Strength: Shoulder Press (x5)

    WOD: “Karen” @ 14#
    (10 minute time limit, 10 ft. wall)

    Total: 118

    Grrrr…..legs felt great, arms were limiting me today.

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