The GirlsFor time · Time cap 15 min
Karen
Karen is 150 wall balls, nothing else. It looks simple and it is one of the most mentally demanding benchmarks in CrossFit, because there is nowhere to hide and every break costs you.
The workout
150 wall ball shots for time (20/14 lb, 9/6 kg)
Movement standards
- Each rep starts from a full squat (hip crease below the knee) and the ball must hit the target: 10 ft (3.05 m) for men, 9 ft (2.75 m) for women.
- The ball must be caught and squatted in one continuous movement; resting the ball on the floor counts as a break, not a rep.
- Rx ball is 20 lb (9 kg) for men and 14 lb (6 kg) for women.
Scaling
- Use a 14/10 lb (6/4 kg) ball or a lower target.
- Reduce to 100 reps if 150 will take more than 12 minutes.
- Keep the full squat depth; it is the point of the workout.
What is a good Karen time?
| Level | Result |
|---|---|
| Beginner | 12 to 15+ min (scaled or Rx) |
| Intermediate | 8 to 12 min Rx |
| Advanced | 6 to 8 min Rx |
| Elite | under 5:30 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Decide on sets before you start, for example 15 sets of 10 or 10 sets of 15, with breaks of 5 to 10 seconds.
- Breathe in on the way down, out on the throw; find a rhythm early.
- Keep your elbows in and catch the ball high to save your legs.
Frequently asked questions
Log your Karen time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.