3 rounds
400m Plate Run (45/25#)
15 Weighted Burpees
15 KBS (53/35#)

Have fun hanging on in this one. You’re going to have something in your hand for every single rep. This will be as mentally challenging as it will be physically challenging. Enjoy!

Flat back, arms straight, bar close = awesome setup position
Flat back, arms straight, bar close = awesome setup position

50 thoughts on “Handful”

  1. ValΓ©rie Arseneau

    Mob + WUx1 (with wall balls @ 10#) + 10 ring dips with purple band

    Strength : Cleans
    5x 65-70-75-80-85 (5# PR)
    Squat cleans 5×75.
    These felt good πŸ™‚ My fav lift.

    3 rounds
    400m Plate Run (25#)
    15 Weighted Burpees
    15 KBS (35#)

    Rx : 17:23

    Good WOD 6AMers πŸ™‚

  2. Mobility
    Wu x 2
    Strength cleans
    135/ 185 x 10 trying to get extension (being difficult)
    205 x 5 started coming together thanks Marie!
    Out of time for anymore
    Wod: handful!
    400m run with 45# plate
    15 weighted burpees 45# plate
    15 kbs 70#
    Had very hard time with second run and half of third then finally found a comfortable spot for the plate was much better then.
    Great class this morning as usual Marie-Noelle! Thanks for the pointers on my cleans πŸ™‚
    Great work 6 am er’s..

  3. mob wux2

    WOD handful 3 rounds
    plate run 400m #25
    15 weighted burpees #25
    15 KBS #40
    Time 17:08

    1. Great work this morning, Craig. The next time this bad boy comes around you will be tackling this it Rx’d πŸ™‚

      Oh and great job on your back squat too. Congrats on your PR. .

  4. Mob
    WU x 2

    Strength – Cleans X 5
    40-45-50-55 – struggled with form at 55 so stopped there.

    WOD – Handful

    3 Rounds of:

    400 M Plate Run – scaled to 500 M row
    15 Weighted Burpees @ 10 #
    15 KBS @ 25#

    Time – 18:30

    Day 6/100 of 100 Squats/day

    Thanks for your help with my form with the cleans Marie-Noelle!

  5. Mobility
    WU x 2

    Strength: Push Jerks
    These went well. Thanks for the tips M-N on my dips. I really have got to figure out how to get my knees to go out. I have an aweful habit of them coming in with anything with a dip or squat, very frustrating.

    WOD: Handful
    3 Rounds of:
    400m Plate Run 10#
    15 weighted Burpees 10#
    15 KBS 25#

    Time – 12:53
    I somehow got out front on the run with this one and then felt the need to stay there. This was probably my most intense workout to date. Will definitely strive to keep the intensity now that I know how hard I can push, and maybe I can push harder… we will see.

  6. Floor Press x2

    WOD rx’d

    I think I did too many burpees. I’ll need a counter next time this comes up. Felt pukie knocking at my door for a while.

    1. I feel the same way Kevin and I’m not doing this til 5:45 πŸ™‚
      Looks like everyone did a great job on this one!

  7. Mobility

    Strength : Back Squats x 5
    105-145-165-175-195 (15# PR)

    3 rounds
    400m Plate Run (25#)
    15 Weighted Burpees
    15 KBS (53#)

    Did the first run at 45#. That was a whole lot of suck.

    Time : 18:28

    400m run. (that felt so easy after running with a plate)

    Great sharing a bar with you Anthony. Thanks for the coaching Marie-Noelle.

    1. Great job Kevin. The extra 400m run feeling easy after running with the plate….I’ll take that under advisement but probably won’t be doing any extra! πŸ™‚

  8. Home 12pm

    Mob + WUx2

    EMOTM 10 mins
    – min 1-5 Pushups (5×12=60)
    – min 6-10 Front Squat 135# (5×7=35)

  9. Mobility 10-15 minutes

    WU x 1

    Strength: Practiced Split Jerk. Kept it light

    WOD: RX

    Time: 13:40

    Tough, but fun at the same time.

    Nice to see you Christine. I miss working out with you!!!!

    1. It was nice seeing you!!! I’m hoping to be back full time now that my back is “better”!! πŸ™‚

  10. Wod RX
    19:54…anganizing, painful,make you want to quit and throw up mins…this on kicked my ass.

  11. Wux2
    Strength x5 cleans
    WOD. Handful
    3 rounds
    400m Plate Run (45/25#)
    15 Weighted Burpees
    15 KBS (53/35#)
    16:22 rx
    Rob Brydges

  12. MOB

    Strength: Push Jerk
    5×45, 50, 55, 60, 65

    WOD: Handful
    400m plate run @25 lbs
    15 wieghted burpees
    15 KBS @ 30

    Thought I would try RX but the kettlebell was just a little heavy and I value my noggin!

    Time: 20:59

    This was a hard son of a gun! As I carried the 25lbs on the run, I thought about lugging that much and more on my body when I started at crossfit. Thanks to everyone for the encouragement since I began in October. Today I felt like a real crossfitter…

    1. You ARE a real Crossfitter Jackie! πŸ˜€
      I was happy to catch you this morning as you did the last 10 min of your workout. There is NO quit in you! Awesome determination. Keep up the hard work!

  13. Back squat 5x 85,95,105,115,120

    WOD: Handful Rx
    3 rounds
    400m plate run 25#
    15 weighted Burpee 25#
    15 KBS 35#

    Time: 16:56

    Wow!!! Great job 4:15 crew!!!

  14. Mob + WU
    strength Push Jerk
    95-105-120-135-150 failed the first attempt then managed 4.5 reps
    WOD Rx 17:39

  15. Mobility

    Strength: Back Squats

    WOD: Handful
    400m run with #10
    15 weighted burpees with #10
    15 KBS #30

    Time- 15:25

  16. Mobility
    WU x 2 ( butterfly pullups – was able to get 10 unbroken each rd, ring dips no band was able to get 7 unbroken pr of 4)

    Strength : Front squat ( started from the ground 1 power clean then 5 reps)
    Didnt finish Front Squats last class as I ran out of time so re-did them as they are a goat



    3 rds
    400 M jog with 45#
    15 weighted burpees 45#
    15 KBS 53 #

    Time : 19.35

    Thanks Joey for letting me have the 53 # KBS

    Thanks for the fun Class Amanda !

  17. Mobility
    WU x 2
    Strength deadlift x5 55-60-70-80 ran out of time.

    WOD DNF I had 1 burpee & 15 KBS left

  18. Mobility

    no strength

    3 rounds
    400 M Jog with #45
    15 weighted burpees #45
    15 KBS #50 (Had no #53 left) ..thanks Jeremy!

    So the question is ….is this considered as an Rx’d? If so, then I Rx’d it…like a boss!!! πŸ™‚ If not …then Jeremy, next time get your own #53 KBS!!! LOL

    Time 18:47

    Thanks Jeremy and Jeff L for pushing me not to use a smaller KBS.

    Love the 5:45 crew!

    Great coaching Amanda.

    Note to self….Next time doing this WOD….watch out where the weight bounces. (It bounced on my foot a couple of times!)

    1. Me too Joey!! I love all xfitters but really enjoy the 545 crew! Wicked group to work out with:) And thanks Amanda for great coaching!

  19. mob wux2

    Push Press


    WOD handful 3 rounds

    plate run 400m #45 subbed 500 m weighted row
    15 weighted burpees #45
    15 KBS #53

    Time 19:51

  20. Mob
    Front squat 3’s

    Wod: Handful
    3 rounds
    400 m plate run @25# (modified to 500m row with weight vest 20#)
    15 weighted burpees @25#
    15 Kbs @35#

    Fun row with the weight vest on. First round seemed tough but then didn’t notice too much on rounds 2 and 3. I think I had the better wod with the row instead of the run…running with a weight looked pretty ugly but I still got a really great workout!

  21. mobility x wu 2
    strength (power clean)
    100-110-120-130-140 pr

    12.51 rx
    love this exercise πŸ™‚

  22. mobility

    Weighted Situps


    WOD “Handful”

    Time: 16:55 RX

  23. WU x 1
    muscle up practice

    Strength: weighted situps x 10


    WOD: “handful”

    3 Rounds
    400m run with 45#
    15 weighted burpee @ 45#
    15 KBS @ 70#

    RX + in 15:41

  24. Mobility

    WU x 1
    I swear I pulled something doing my pullups. And by something, I mean its in between my boob and armpit.. Pec? Not cool.

    No strength, Lacrosse ball TLC for my chest and shoulders…

    WOD: RX

    Time: 18:12

    I LOVE your coaching style Amanda. Always a pleasure!

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