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

Description of the Karen WOD

Complete for time:

Click link for video demonstrations that discuss points of performance and scaling.

Goals for the Karen WOD

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.

Tips for the Karen WOD

  • 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.

Scales for the Karen WOD


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