Karen (Daily Workouts – 072026)

07/20/26

Karen

150 Wall Balls

Men: 20lb Med Ball / 10 ft Target
Women: 14lb Med Ball / 9ft Target

Goal Times:

Elite: Sub 7 Minutes
Advanced: Sub 10 Minutes
Intermediate: Sub 15 Minutes
Beginner: Sub 20 Minutes

If you cannot complete the workout in less than 20 minutes I would encourage you to scale it. Karen is designed to be more of a sprint and not a long, grueling ordeal.

Scaled Options

Level 2
Men: 150 Reps 16lb Ball / 10 ft Target
Women: 150 Reps 10lb Ball / 9ft Target

Level 1
Men: 100 Reps 16lb Ball / 10ft Target
Women: 100 Reps 10lb Ball / 9ft Target

Coach’s Notes

I believe the key with this classic CrossFit staple is scaling it properly (if needed) so that you can ‘sprint’ through the workout and not have to ‘grind’ through it.

Are your shoulders and legs going to be on fire??? Yes. 100%.

But, that should be because you’re rolling through sets of 20-25+ at a time, not grinding this workout 5 at a time. (The only potential exception being trying to push and finish the last few reps at the very end)

My recommendation?

Check your ego at the door and pick the scaled version best for you.

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