Wall Ball Wednesday

AO: Badapple

When: 04/20/2022

QIC: Ollie

PAX (10): Chalupa, Dosido, Ollie, Padre, Rusty, Snax, Sprocket, The_OG Zima, Turbine, Vanilla


Tried to do something different this morning with an exercise we haven’t done before.


Quick warm up with 10 reps of the following:

  • Weed pickers
  • Windmills
  • Copperhead squats

The Thang:

Background: “Karen,” one of CrossFit’s classic “Girls” WODs is a simple and straightforward 150 repetitions of Wall Ball shots, as fast as possible.

Now, I didn’t have 10 wall balls, so we couldn’t do the Karen workout.  But I used it as inspiration for this mornings beatdown.

Each PAX had a cinderblock except for the one stationed at wall balls.  While the PAX at the wall ball station completed his allotted number of wall balls at maximum effort, the other PAX performed different exercises with their cinderblock – curls, overhead presses, rows, etc.  Then the group rotated.

We went through the stations 4 times, completing 30, 30, 20, then 10 wall balls before rotating.  So we did not complete the full 150 wall balls, but with a group this large that wasn’t possible.


It was great to see Chalupa back after his long absence.

Continued prayers for the family of ReadyMix.

Prayers for the Kramer family as they mourn the passing of their dog.

Leave a Comment