by Carrie Adams

Katy McCabe

You didn’t think we were going to crochet, did you?  You can thank the one and only Katy McCabe aka Katya (She’s a Russian linguist and former Marine); Spartan Death Racer, and CrossFit badass for this WOD.

Spartan WOD’s are fun ways to get your ass kicked and we are adding new boots all the time!  Next Tuesday Ms. McCabe will be drop kicking us through our WOD and we need a sandbag.  For about $20 you can have one of your very own!  Don’t worry, you’ll get a lot of mileage out of it.  We’ll make sure of that.

(We’ll also be giving you tips on where to get your very own tire in an upcoming post!  We are so full of fun tips!)

Here are Katy’s instructions:


1. Go to any military surplus and get:

  • Standard issue 21″X36″ sea bag (surplus shouldn’t be selling them for more than 16 bucks).

2. Go to any tractor supply or farming place (some Lowes or Home Depot carry it) and pick up:

  • 2X40# bags of wood pellets (about $5 each) used either for horse stalls or wood burning stoves.  I have found after the suggestion was made that wood pellets are a better substance than sand.  Sand gets really compacted and the weight is localized for a bag this size and the woodchips are bulkier.
  • Two BIG zip ties (package of 8 is like 4 bucks at Home Depot)
  • Duct tape…who doesn’t have duct tape…


1. Fill the sea bag with the two bags of wood chips and use the clips on the bag to close up the top.

2. Pick it up by the top (this is easier with two people) and spin the bag to twist the “neck.”  Use two zip ties around the neck cinched down as tight as possible.

3. Cut the ends off and duct tape around the ties so that they aren’t poking you.  I cut the shoulder straps off of the side of the bag and tape them around the zip ties to really cover the plastic.  Otherwise you have to really cover them with tape or they are going bother you after 10 minutes of Turkish get ups.

Oh snap!  Did we just give away the warm-up?  Don’t worry, we’ll give you $20 worth of pain and suffering.  Aroo!

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One Response

  1. avatar

    I did something like this a week ago and bought a 70# tube-shaped bag of sand meant for truck beds (for better traction in snow), then wrapped it in duct/gorilla tape. It’s great. I use it for army presses, squats, situps, pushups, and lunges. There have to be more ideas but I only made it 2 days ago. It was inexpensive and fast.

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