Karen is 150 wall-ball shots for time. The prescribed men’s version uses a 20-lb ball and 10-ft target; the women’s version uses a 14-lb ball and 9-ft target. Your score is elapsed time after the 150th valid shot.
Karen workout
For time: 150 wall-ball shots. Common Rx target: 20 lb to 10 ft for men / 14 lb to 9 ft for women.
What Karen should feel like
High-volume squat-and-throw endurance with a simple score and nowhere to hide from poor pacing.
How to scale Karen
| Option | Total reps | Ball, men / women | Target, men / women |
|---|---|---|---|
| Rx | 150 | 20 / 14 lb | 10 / 9 ft |
| Intermediate | 150 | 14 / 10 lb | 10 / 9 ft |
| Beginner | 75 | 10 / 6 lb | Agree on an appropriate target before starting |
CrossFit’s Karen guide supplies these loads and rep counts. Its beginner prescription does not specify a target height. Reducing the ball, reps or target changes the benchmark; record the actual setup with your score.
Karen pacing strategy
Choose a set size you can repeat before missed targets or long pauses accumulate. These rep-count plans all reach 150; they are planning options, not performance classifications.
| Plan | Sets | Reps per set | Break opportunities before finishing |
|---|---|---|---|
| Larger sets | 5 | 30 | 4 |
| Moderate sets | 6 | 25 | 5 |
| Smaller sets | 10 | 15 | 9 |
More sets create more opportunities for rest, so count both reps and breaks. Use a counter or written tally rather than relying on memory during the later sets.
How to score Karen
Log minutes and seconds, ball weight, target height and rep count. “8:10, 14 lb, 9 ft, 150 reps” is more useful than time alone. A 75-rep beginner finish and a 150-rep finish are different tests; compare repeat attempts using the same prescription.
Count valid shots and check the target
Use the squat-and-throw sequence in CrossFit’s wall-ball instruction and demonstration: reach squat depth with the hip crease below the tops of the knees, then extend the legs and hips to send the ball to the selected target. A shallow squat or a ball that misses or contacts below the required target does not count toward the 150. Absorb the return under control before the next squat.
Measure the target from the floor and record it with the ball weight. Check that the target, wall, ceiling, lights and surrounding floor leave the full throw-and-catch path clear; a 10-foot target does not describe every part of the ball’s travel. Use a ball intended for wall-ball throws and a suitable target. Rehearse several controlled shots before starting. If the throw, catch or depth deteriorates, pause and scale rather than count partial reps as Rx.
Movement standards and substitutions
Scale before the clock starts. If a movement is inappropriate for your current skill, mobility or injury status, choose a variation that preserves the intended training effect.
Tally valid reps and breaks
Write the planned set size, then tally actual valid shots and cumulative completed reps. Missed targets and incomplete squats do not advance the tally. Record each break, ball load and measured target height. Replace 150 with the chosen reduced total when scaling, and label that version separately.
Download the karen log (CSV). Open it in your spreadsheet app or print it; keep the exact version and standards with each result.
Choose another workout
Open the workout generator and choose your time, equipment and goal. It creates a separate session; this link does not automatically reproduce the benchmark or establish an equivalent training dose.
Open workout generator settings
Related workouts
Kelly and Fight Gone Bad are useful next benchmarks. You can also browse the WOD Finder.
Training information only. Scale loading, volume and movement selection to your current ability.