11:49

7:43 RX

M/40/5’9”/195#

Regular Karen
13:24

As rx'd, 8:29.

Sets of 10, followed by 20-30 second breaks.  Felt pretty good at 60, so tried to reduce the rest interval.  At 80, I had to start breaking, initially every 5, then more like every 2.  Stamina became more of a factor than endurance – I was having a hard time getting the ball to 10 feet.

50m/5'10"/185

M/27/5'8"/175lb
CrossFit AFK

7:58 - Rx (Back blew up on this. 30lb sucks. Second time using that thing in a workout, went way better this time around.)

100 DB thrusters, 20# DBs

8:20

5:57 compared to 6:17
20 then 10s

Intermediate

7:15

Intermediate 
6:58

For time:
100 wall-ball shots

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

Score = (6:24) 15,15,15,13,12,12,9,9

Arms got tired. Grip also got tired. Legs are fresh.

Rx - 6:56

Started with a big set of 30 reps then paid the price 

6'24 Rx

ACCESSORY 
2 supersets :
20 goblet curtsy squats 22.5k
20 SL glutes bridges 

2 supersets :
20 BB curls 2" pause 7.5k
20 banded pushdowns 2"pause 
20 lateral raises 2" pause 2x2.5k

6:12 @20lbs

7:52. At home so subbed thrusters with 25lb plates. Blaster!  
Splits at 24,37,51,63,77,89,100

For time:
100 wall-ball shots
♀ 20-lb ball to 9-ft target
♂ 30-lb ball to 10-ft target

12:31

5:00 row
CFWU
14# ball; 25-20-20-15-10-10
23 mins

7mins 34 sec

M/48/5'8/#215
5:03_intermediate

M/25/82kg/179

100 Wall Ball 9kg
6:51

M/37/6'/179#

For time:
100 dumbbell thrusters, 25 lb. each hand

6:21
(25/20/10s/7s)

Deo gratias

100 20# wb in 5:50, didn't have a measurer target but definitely over 10'

rxd
9:56

M 57, 205 lbs, 5'10"
100 in 8.05 w/ 12 lb ball, 9.5 ish. Long time...rough one.
Ran 1.25 mile, walked .75 mile in 23.33

4kg wall ball 
6min total time 

M/50/89

18#
8:02

I have not done Karen Before….
150 @ 20lbs and 10ft

9:14

Did it with a 10 kg Med Ball to a 8.3 ft Target, I completed the WOD in 10:10 minuutes. https://youtu.be/GxX7WPZ1W7s

Globo Rx scale
Performed with a 20lb ball to a 12' target and it was rough
6:50

Son(15)
Intermediate (20lb ball to 10' target)
6:04

M 52/195/6’
Did regular Karen to a 9’ target and a #20 med ball.  8:59.

Beginner: 4:25, bouncing ball off big maple branch. 

8:04 RX

12:18

100 20lb thrusters
100 push-ups

M/51/206
Beginner
16#WB
75 reps
6:21

M / 189 / 39 

Rx 8:34

75 20lb Walk Balls to 9ft target. TT: 5:19

4:56Rx (30lb Dball)

GWU: 1min JJs/1min High Knees
1min each with Medball w/partner:
Chest passes/Rot. tosses/OH passes/sqt+chest pass 

SPWU: 10 Sqt Therapy/5 Medball FSQT :2 pause @ bottom/5 Medball Throw/ 
2x5 wall ball

Cool Down: Quads& lats 

Rx- 6:00

100 wall balls 20lbs to 10’

9:49

15 lb Ball
10 Ft target
100 reps

6:56

6:01

#30 DBs Thrusters 

I almost skipped today, was totally drained this morning. But I couldn’t let you guys down. 

Rx’d:  7:19

Strapped two 5lb weights to my 20lb ball with belts and bands.

30 lb, 10’ target 8:26

100 WBS, 25# ball to 9' target
7:05

25# was the heaviest ball available to me, and the location only had a 9' target, so had to accept the situation.  Oh well, shoulders were still cooked pretty well by the end.  Did a few rounds of DU practice, MedBall squat cleans, and HS hold practice afterwards.  Fitness achieved.

scaled to:
100 db thrusters w 2x30lb dumbbells

7:23

only have a 20lb ball so went with Steven T's db sub.  I feel like pushing that 60lbs of dumbbells fatigued my shoulders more than throwing a 30lb ball.

20lbs, 8 feet

4:20

20# 10'...6:24

20-lb ball 10-ft target 
Time 6.18 
10/10/10/10/10/10/10/10/20

M/39/72”/170

as rx 8:01

M/48/6'2"/185#

Rx'd 30# / 10'
7:34

2x 23lbs dumbbell thrusters
5:48
Last time 28lbs DBs (+18% heavier) in 9:04 (-38% slower) = +20% better performance today

20# ball, probably to a 9’ ish target
7:02
Too many breaks, starting too early in the workout. 
Not sure that the house likes wall balls, but it felt good getting the ball out again. 

60/5’8”/155ish

For time: 7:26
100 wall-ball shots
16- lb ball to 10-ft target
 

Scaled/modified to
100 wb 20# 9' target
wearing 20# vest
7:36
m/53/175
Too many breaks on the last 40.....
compare to  March 2018
6:06 w/ same scale as above

compare to August 2015
100 wb 20# 11' target
8:36

Used a 60lb barbell and did thrusters. Went for quality range of motion. 25-8-17-10-10-10-10-10. 

7:52. 

100 Unbroken reps @ 6 kg (14 lb) wall-ball to 10 ft target.

4:18

Time: 15:19
100 wall-ball shots with 8 kg wall-ball at approx 9 ft 

There was no heavier ball than 8 kg and the max height in my gym is this otherwise would have done rx workout only. As there was the limit of the height so the ball touched the corner of the wall and couldn't come back properly and broke my rhythm many times.
But still happy to complete the workout😊

75 wall shots with a 20 lb ball at a 9ft target
time: 6:20

For time:
100 thrusters barbell 45 lb
total time 06:49 

Globo wod:  if you only have a 14/20lb wall ball available do "Karen" today, or throw to a 11/12 foot target.  Dumbbells sub 100 dumbbell thrusters 20/30lb dumbbells. 

Champions Club Scaling Notes

RANT
There's this thing in sports called "touch," meaning knowing how to hold back on some of your strength in your arms or legs. For example, if you shoot a lay-up at the same strength you shoot a halfcourt buzzer beater, it would not end well; both are pushing, both are done at different efforts. Wallballs, kettlebell swings, dumbbell snatches, pull-ups, push-ups, and other movements done in high reps for CrossFit workouts are naturally done with touch. This is good for overall fitness (especially form and repetition), but it also leaves a vulnerability for when you need to do a 1 RM Thruster. I like today's workout, and I'd also encourage you to try it out to a target way higher than 10 feet.

WORKOUT THEMES
Single modality, odd object. Pushing with skill, core to extremity, squatting with a loss of connection and upright torso.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

COORDINATION SCALE
AMRAP in 12 minutes of:
30-sec squat hold
12 push press

SPEED SCALE
Emphasize a fast down-and-up for the squat, not so much concerned with the height of the toss

POWER SCALE
Max height on the first toss, then keep going until you can't hit that target any more. Rest for 2 minutes after you stop each time.

MY STUFF
14-lb. ball to a 14ish foot target, lowest possible squat. Done for quality.

GENERAL FEAR LEVEL: 7