“Rock-Chalk-What?”

10 minutes to complete:

Work up to OHS 1RM


Rest 5 minutes

Then

AMRAP in 20 minutes of:

  • 21 KB Swings (53)(35)
  • 15 OHS (95)(65)
  • 9 Weighted Lunges (95)(65)


Post results to comments.

Basketball highlite


30 Responses to ““Rock-Chalk-What?””

  1. Billdozer

    OHS 1 rep max- 165#, 30 pounds more than I have ever done with an OHS, it felt different.
    4 rds + 21 reps(RX + 70#KB) We ran out of 53# KB’s, so Gris and I tackled the 70, i have decided i like the 53 better. Good job Pacemakers, Gatekeeper nice 1RM today, good work.

  2. the "Gris"

    135# 1RM; 3 rd + 39 (RX + 70#KB)
    Great work to David, Josh, Gatekeeper, Juan Timberlake, Bobo, Tank, Rosie and Dozer. Enjoyed suffering together. At least I was sucking as OHS are my nemisis but I felt better about my technique. Good job Dozer on the 70 lbs. Whenever I see KB swings I hear Jim in my conscience telling me to grab the 70. Thanks for the guilt trip Jim.

  3. Gatekeeper < -III---------III-

    OHS 1 rep max 145#.
    Thanks Dozer. The weight felt good!
    3rds+17 RX
    Kept adjusting the width of my grip. Shoulders are screaming but I’m pleased regardless.
    Gris, thanks for donating the 53#kb.
    Great job Pacemakers!
    Thanks coach G!

  4. Bobo

    1RM = 155. missed on the 165 attempt. gotta work on that left leg more.
    Metcon: 5 Rounds RX.
    I wanted no part of that 70. Thanks for falling on the sword Dozer and Gris.
    The whole world pretty much caved in on me on round 5. i think i took me like 6 minutes. Juan was sneaky and passed me while i was writhing around on the ground in agony.
    Great work pacemakers!
    Way to get low on those OHS Tank!

  5. Josh P.

    1RM=155…barely.
    Metcon: 3 rounds, 19 reps. this was hard
    Missed most of last week for a precision rifle competition down in South Texas. Crossfit most definitely made the run and gun stages significantly easier for me. One stage in particular started with a 100 yard shot at a 1 inch dot, slinging rifle, pulling pistol, and engaging steel targets on the move…all while dragging a 90 lb bag. It was almost as if they consulted G and Jim before setting it up…

  6. Gatekeeper < -III---------III-

    OHS 1 rep max 145#.
    Thanks Dozer. The weight felt good!
    3rds+17 RX
    Kept adjusting the width of my grip. Shoulders are screaming but I’m pleased regardless.
    Gris, thanks for donating the 53#kb.
    Great job Pacemakers!
    Thanks coach G!

  7. Gatekeeper < -III---------III-

    Josh P, that’s cool stuff man!

  8. Crazy Carl

    Max OHS= 165lbs.
    5 rds(RX)+ 2KB swings.
    then:
    2 800m laps run.
    Nooners wrecked it. awesome weather for a wod. Hope to see everyone out on saturday.

  9. Teach

    155# OHS
    6rds+26reps
    I think my legs are still shaking! Great working with Lopez and the Barbarian this afternoon. We almost ran out of time, so we threw some weight on the bar 🙂 Huge group at 4pm today! Awesome work everyone!

  10. David "Chalkman" Henley

    Max OHS=155#
    4 rounds 31 reps RX

  11. Teach

    I forgot to add my AMRAP weight
    75# OHS, 35# KB
    🙂

  12. Andrea / Genie

    OHS= 90# Failed @ 95#
    4 Rds + 31 Reps (45#, 35#kb)
    Way to go Sharon on getting to your goal of 100# OHS!!! You did great!! Thanks for the push 6 pm crew and for the Vamps as they came in!! I love the BOX!!!

  13. T.C.

    Max OHS= 215 lbs
    5 rounds(RX)
    I hate steps right now!! I have to give this one to Billy every time I took a break you were right there pushing me to keep moving!!! So thanks buddy!!!

  14. Green Lantern aka Playboy (fka bryan g.)

    140#
    6 rds @ 65#/35#

  15. Silverback

    OHS 1RM = 175#.
    AMRAP = 6 Rds.
    Nice sharing the rack with Ray for OHS.
    TC, way to handle heavy weight on your OHS!

  16. Jen

    1 rep max 65#:)))) i know that’s not much but OHS is my weakest of all the bar exercises. Few months back I can barely squat with 45#, so I’m very happy with my progress. Thanks G for everything!
    AMRAP = 4rnds and 14 KB swings(45#)

  17. Gatekeeper < -III---------III-

    Josh P, that’s cool stuff man!

  18. Heather

    1 Rep Max OHS – 65#
    AMRAP – 3 RDS + 3 reps (45#,35#KB)
    Just glad to get through this one today.

  19. chrissy

    mario c:
    65# OHS
    5 rounds plus 15 reps (35# KB; 45# OHS; 20# DB Lunges) scaled to 12-8-4
    chrissy c:
    75# OHS
    5 rounds plus 24 reps (35# KB; 45# OHS & Lunges)

  20. chrissy

    mario c:
    65# OHS
    5 rounds plus 15 reps (35# KB; 45# OHS; 20# DB Lunges) scaled to 12-8-4
    chrissy c:
    75# OHS
    5 rounds plus 24 reps (35# KB; 45# OHS & Lunges)

  21. Hernan The Barbarian

    OHS 125#
    3rds + 21 reps(85 ohs)
    I am not very good at OHS but am getting better. Great working out with Teach and Lopez.

  22. ray

    OHS – 1RM 175# (PR)
    AMRAP – 4 rds + 10 reps (Rx)
    Silverback – was fun as always. Sorry about the miscommunication, my engrish not so gud. Sure it’s no consolation, but I had to do 165 twice too…
    Nate – thanks for checking our ROM

  23. G

    Nate, I’m rooting for Ohio State or Xavier!
    Awesome baseline today Arthur, you rocked it! We’ll see you with the pacemakers as early as Monday next week.
    Welcome on your 1st WOD Vince and Ingrid!
    Great to see Gina, The Midge (Toe), Josh P, Sunshine, Tristan, G2, April, Jimmy, Pepper and Mimi back in action today!
    Jen, that is a milestone!
    Fam, good!

  24. Beast (aka JA)

    Max OHS at 85# (PR)
    3 rds and 37(?)reps at 65# and 35 KBS.
    Nice to see G2 back! At least I didn’t have to bribe you this time. :o)
    Nice meeting you Ingrid.

  25. sharon

    OHS – 100# (pr)
    metcon: 3 rounds + 21 reps RX
    Great working out with Andrea today – girl you could have gotten 95# if we had more time 🙂

  26. G

    OHS 1RM 110lbs (PR by 5lbs).
    5 rounds + 20 reps (Rx) – thanks for the push Billdozer and Sharon! Nate, thanks for getting me to pace myself on the reps.
    Awesome PR everyone! Keep working on those OHS depths and tight overhead stance.

  27. David

    I made it through!! I even replaced the lung I threw up!
    OHS 1RM 185
    3rds + 31 reps (Rx)

  28. heatherd

    OHS 1RM 80#–ran out of time and could have gone heavier-will get it next time
    4 rnds 55# OHS/lunges, 35# kb
    Tried RX on the metcon but the first round of kb swings beat me down…