CrossFit Helmond WOD 060217

CrossFit Helmond WOD 060217


For Time: 150 Wall Balls 6/9



The Karen WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.


Complete for time:

150 Wallballs (20/14)
Click link for video demonstrations that discuss points of performance and scaling.


WodStar RX Goal Times

Elite: Sub 4:00
Level 3: 4:00-5:00
Level 2: 5:00-8:00
Level 1: 8:00-10:00
Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.


This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
Avoid going to failure on your reps. Stop 1-2 reps short of failure to preserve muscle fatigue and endurance.
Click on our movement links below to view movement demos and points of performance.


Wall Ball

Reduce ball weight to one you can efficiently perform 15-20 unbroken reps.
Squat to box wall balls
Thruster with a PVC pipe

Apply a 10:00 time cap
Reduce reps to 100 or 75