Happy Valentine’s Day, everyone! Now meet Karen.
Karen is one of the classic CrossFit “Girl” Workouts, that consists of 150 Wall Ball Tosses. You read that right. To do it at the prescribed weight, you throw a 20 pound ball to a 10 foot target… 150 times! It’s a pretty brutal workout since you’re just doing one full-body movement that many times. Personally, my shoulders get fried from supporting that weight at those speed, but maybe that’s just me. I’ll let you tell me what hurts the most during “Karen” in the comments section!
Just to show you what Karen SHOULD look like.. check out B-Boy (one of CrossFit’s original monsters!) absolutely destroy this workout!
The day started off with Back Squats, where everyone completed 5 sets of 5 reps each. Jamie absolutely crushed the sets, and we know next time he can go way up in weight. Chest was held high, weight back on his heels, knees were pushed out… it was a thing of beauty!! Great job, Jamie.
Workout of the Day:
Strength – Back Squat 5 x 5
WOD
Karen
150 Wall Balls for time
Jamie did a great job during the workout of keeping his weight back on his heels during the wall balls as well. Many times when we start to fatigue that’s one of the first things to happen, but it really stops us from being able to drive our weight down and produce the most force out of the hole when we stand to throw that ball!
Athlete Results:
Back Squat 5 x 5
Jamie- 155 x 10 (made it look EASY!)
WOD
Jamie (14# Wall Ball)- 10:14
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