Friday February 1st

Members of the Month: Tom and Michele Worndl

When you think Worndl there are many names that come to mind! Tom and Michele have been members since 2014, along with their 4 kids throughout that time. Tom and Michele have been consistently positive and fun members to workout with and an absolute pleasure to coach. Constantly striving for self improvement on all aspects of Crossfit and encouraging others on their journey as well. It’s hard to imagine a CFK without these two, thanks for being an integral part of this community! (Don’t worry Paul, you’re great too!)

Today’s WOD

For Time

3 Legless Rope Climb

30 Double KB Clean and Jerk AHAP

100 Double Under

2 Legles Rope Climb

20 KB Clean and Jerk

100 Double Under

1 Legless Rope Climb

10 KB Clean and Jerk

100 Double Under

The legless rope climb is a grip burner and the KB clean and jerks will be tough on the forearms. The double unders will finish it all off.

Score: Time to complete Intensity

 

Scaling for Intensity

  • Legless Rope Climb → Rope Climb → 2x The Number of Prone to Standing → Banded Chin Up → 3x the number of Ring Row
  • Double KB Clean and Jerk → Decrease Weight → Single KB Clean and Jerk
  • Double Under → Reduce Number → 100 Singles with 10 Double Under Attempts

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