CrossFit | 210603
Thursday

210603

Workout of the Day

54

Karen
For time:

150 wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Post time to comments.
Compare to 191219.


Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Intermediate Option:
For time:
150 wall-ball shots

10-lb. ball to 9-ft. target
14-lb. ball to 10-ft. target

Beginner Option:
For time:
75 wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Workout Tips

2
tips
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Comments on 210603

57 Comments

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Morgan Greene
June 17th, 2021 at 10:09 pm
Commented on: 210603

6:55


minute slower than 2 years ago…getting old sucks

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Jeffrey Howard
June 16th, 2021 at 10:04 pm
Commented on: 210603

M/25/5'8"/155lb

CrossFit AFK


7:22 - Rx

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Blas Raventos
June 16th, 2021 at 9:45 pm
Commented on: 210603

8:12 as rxd. Happy to be able to comolete this while following a plan to the letter when ussualy i burn everytjing i got from the get go. Did it in 10 sets of 15 reps. My legs cramped after wod, and it was not my best karen either. Im not sure if it was the rep schem i chose or the crappy food I have been eating these last too days, probably the latter. I liked one of the athletes comments that said he trued doing every 20 or 30 sec 8/7 reps and got to 6 30 or so. Maybe i will try that rep scheme next. Overall pretty happy anyway! Feeling leand and mean! Thank you CF

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Mario Cruz
June 12th, 2021 at 12:27 am
Commented on: 210603

7:32


Rx

PR Benchmark 🥳

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Dan Morris
June 11th, 2021 at 4:35 pm
Commented on: 210603

RX 10:40


42 / 6’0 / 195

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Guston Rankin
June 11th, 2021 at 4:39 am
Commented on: 210603

Rx 6:40

Performed as alternating sets of 8 and 7 every 20 seconds. Just had to hang on.


Male

34yo

178cm

82kg

21 years of fitness

Almost 4 years of CrossFit

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Leonel Manzilla
June 9th, 2021 at 2:31 am
Commented on: 210603

Male 23y 175cm 82kg

Leonel Manzilla Treviño

150 wallball shots

Rx male

6:08


Made it like an emotm

30 30 30 firsrt 3 mins, then 15 min 4, then 15 then 10 then 20

(edited)
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Aaron Brumit
June 8th, 2021 at 6:54 pm
Commented on: 210603

12:54 rx

sets of 15 up to 75 reps. Fell apart from there.

181103: 12:06 completed on 181227

(edited)
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Ralph Keeley
June 8th, 2021 at 3:43 am
Commented on: 210603

M/35/6'/175#


7:54 Rx

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Nate Gordon
June 7th, 2021 at 2:19 pm
Commented on: 210603

8:29

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Kevin Miller
June 6th, 2021 at 1:48 pm
Commented on: 210603

Scales to 10# ball. RX may be over for awhile until I work my way back into shape.


13:44

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Sam Meixell
June 5th, 2021 at 11:44 am
Commented on: 210603

Karen

10:39

150 wall-ball shots

20-lb. ball to 10-ft. target

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Jack Ray
June 4th, 2021 at 11:45 pm
Commented on: 210603

As RX

7:11

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Travis Schwartz
June 4th, 2021 at 9:10 pm
Commented on: 210603

5:20 w 14 lb because it's all I have

Then a 2 mile walk-jog for recovery. Rip Quads

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Coastie Nick
June 4th, 2021 at 6:54 pm
Commented on: 210603

Rx’d 8:59

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kevin robinson
June 4th, 2021 at 6:16 pm
Commented on: 210603

Male, 49


13:41 rx


first time post knee surgery

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David Whiteman
June 4th, 2021 at 6:07 pm
Commented on: 210603

Rx 10:27

15 sets of 10


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Sam K
June 4th, 2021 at 5:24 pm
Commented on: 210603

Rx

7:29


Performed over lunch break


M/30s/225lbs

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Lincoln Kerger
June 4th, 2021 at 5:16 pm
Commented on: 210603

To 9' target (highest available), otherwise Rx'd

9:42 (masked)

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Erik Dresner
June 4th, 2021 at 2:45 pm
Commented on: 210603

Subbed with DB thrusters (two 20# DBs)


9:33


broke up into:

20-19-18-17-16-15-14-13-11-7

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Avraham Kupetz
June 4th, 2021 at 2:45 pm
Commented on: 210603

150 dumbbell thrusters , 20 lb . Each db


Score : 16:01

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Dan Kremer
June 4th, 2021 at 5:27 am
Commented on: 210603

8:43 Rx’d

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Byron Hills
June 4th, 2021 at 3:36 am
Commented on: 210603

Rx 13:17

broke into 10 sets of 15

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Christian Simpson
June 4th, 2021 at 2:14 am
Commented on: 210603

12/19/2019: 8:40

Today still under the weather: 8:34

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Kevin Flowers
June 3rd, 2021 at 11:25 pm
Commented on: 210603

M/56/6'1"/178


"Karen"


Rx: 6:47

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Antonio Alves
June 3rd, 2021 at 9:33 pm
Commented on: 210603

No wall, no ball, so I did:

--

"Karenster"

For time: 150 DB thrusters w/ 2x 7,5kg DB

SCORE: 11' 43''

--

Broken into 40/20/20/20/15/15/16/4 😩

Tough, but felt good afterwards.

Did 50 more reps, plus a bunch of air squats, plus a 2 km jog on already wobbly legs, for good measure.

6 km run in the morning.

(edited)
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Brendan Mullan
June 3rd, 2021 at 9:15 pm
Commented on: 210603

8kg & 2.4m

4.29min

👍😅

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Steve Day
June 3rd, 2021 at 8:38 pm
Commented on: 210603

7:33

20lb ball to 10'

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Alex Ciasca
June 3rd, 2021 at 8:37 pm
Commented on: 210603

7:32 rx'd.

First time doing the Karen. Last 50 are burners!

37m/6'4"/205

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Nicole Deaver
June 3rd, 2021 at 8:02 pm
Commented on: 210603

6:01


Only have a 10# ball & to garage ceiling

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Renato Almeida
June 3rd, 2021 at 7:59 pm
Commented on: Workout Tips

Boa Brunno, manda muito parabens!!! Bem louco, que tenhamos cada vez mais BR dando as cara aqui também...

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Brunno Silva
June 3rd, 2021 at 8:28 pm

Brigadão Renatinho!!!! Tamo Junto!!!!

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Charlie Pokorny
June 3rd, 2021 at 7:25 pm
Commented on: 210603

7:48 Rx

Quads & pecs still sore from Murph

m/53/5'11"/200#

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Kevin Flowers
June 3rd, 2021 at 11:28 pm

and here I was thinking I was the only one saying "wow, even after three days, still sore from Murph!"

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Charlie Pokorny
June 3rd, 2021 at 11:32 pm

Yeah - and lats too!

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Chris Meldrum
June 3rd, 2021 at 5:29 pm
Commented on: 210603

As rx’d, 8:43. 


Over 2 minutes off my best Karen.  Just did not have it today.  First 25, didn’t rest much until 50.  But breaks were too long and was not able to string much beyond 10’s and 15’s after that.  Did this with Ian (16yo), who used a 12-pound ball to 10-ft. target.  He got 10:47.


48m/5'10"/185

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Jonathan Elmore
June 3rd, 2021 at 5:19 pm
Commented on: 210603

6:25


191219 9:31


For what it matters, Thanks to everyone who shows up everyday and for posting. It make a difference.


GOTTA LOVE IT!!!

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Charlie Pokorny
June 3rd, 2021 at 9:53 pm

Nice work!

and I echo that thanks!

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Liz Rekas
June 3rd, 2021 at 5:19 pm
Commented on: 210603

6:54 scaled

75 db thrusters @2x20#


Would’ve preferred wall balls

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Az Native
June 3rd, 2021 at 4:40 pm
Commented on: 210603

9:52, beat last time by 1 second.

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Justin Nebel
June 3rd, 2021 at 4:30 pm
Commented on: 210603

20 lbs Ball

10 ft target

Time: 4:53

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kevin de Groot
June 3rd, 2021 at 4:20 pm
Commented on: 210603

used 16lbs med ball

Time 9:36


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Giovanni Catto Mocellin
June 3rd, 2021 at 3:07 pm
Commented on: CrossFit X-treme Athletics Scales Karen

I was a little bit afraid if the medball hit the mirror ;X

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Stacey Thompkins
June 3rd, 2021 at 3:06 pm
Commented on: 210603

M/46/6'2"/180#


Raining here so had to do this inside garage so did 30# ball to 9' target the rest as rx'd

7:47

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James Gentile
June 3rd, 2021 at 5:54 pm

30lb ball, that's a workout right there!

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James Gentile
June 3rd, 2021 at 5:54 pm

30lb ball, that's a workout right there!

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Charles Meyers
June 3rd, 2021 at 1:22 pm
Commented on: 210603


Karen

For time:

150 wall-ball shots

12 lbs ball to 9-ft. target

13:10

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Michael Arko
June 3rd, 2021 at 1:08 pm
Commented on: 210603

150 DB thrusters, 2 x 18-lb dumbbells

7:41

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Kevin Marshall
June 3rd, 2021 at 12:09 pm
Commented on: 210603

Scaled to 125 wb at 30 lbs to an 8(ish) target got 9:50

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Eugenio Gonzalez
June 3rd, 2021 at 11:49 am
Commented on: 210603

3:13 Unbroken with a 14lb ball

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Alex Pettingell
June 3rd, 2021 at 11:22 am
Commented on: 210603

Rx: 9:34

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James Gentile
June 3rd, 2021 at 10:12 am
Commented on: 210603

No 20lb ball, so used 10lb ball thrown to 12'.


6:05.

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Joe Conradi
June 3rd, 2021 at 10:09 am
Commented on: 210603

Scaled to 2x15#DBs thrusters.


6:04

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QiHui Xing
June 3rd, 2021 at 7:25 am
Commented on: 210603

191219:6'26''.

210603:6'14''.(80+20+10+20+10+10)

https://youtu.be/XAGnMjeMIwc

(edited)
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Tom Henry
June 3rd, 2021 at 3:21 am
Commented on: 210603

11:34 (scaled to 30kg barbell thrusters , don't have a med ball

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Chris Sinagoga
June 3rd, 2021 at 2:51 am
Commented on: 210603

Champions Club Scaling Notes


RANT

I just watched/attended my first professional soccer game (big ups to Javier). There were smoke bombs, fans hanging over the gate to threaten the official, a kid from our gym yelling suggestions to the opposing team's goalie about a different way to handle balls, two megahorns, and a single drum that kept a constant 140bmp for the entire 90 minutes. It was not an MLS team, but rather a 3rd tier pro team playing in a random field in the middle of the hood. And the stadium was at less than 50% capacity because of regulations. I can't imagine what it would be like to attend a big-time pro game in Spain or something.


WORKOUT THEMES

Testing the stamina of our jumping, accuracy of pushing, and stamina and accuracy of our squatting


MAIN DECISION

Is my technique good enough where a single-modality day is right for me?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

15 wallballs

[insert other movement you want to practice]


CONSISTENCY SCALE

As listed, but your workout is done when you put down the med ball or otherwise stop the rhythm


INTENSITY SCALE

As is, no rest more than 5 seconds.


INJURY SCALE

Upper-body - AMRAP in 15 minutes of: 25 squat jumps, 15 GHD sit-ups

Lower-body - I'd try and pack together knees to elbows and seated press in high numbers, maybe Lynne-style with max reps of each


MY STUFF

8:20something as rx'd


GENERAL FEAR LEVEL: 7

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Justin Jeppesen
June 3rd, 2021 at 12:57 pm

I enjoy these. Thanks.

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