W.O.D. Wednesday 9/23/20


W.O.D. Wednesday 9/23/20

Hey guys! It’s Macy Mitchell here (owner). A quick word about the daily programming so you know where we are and where we’re going. I’ve been getting a very positive response from you all about the workouts, and have been watching all the personal bests which is a huge blessing of encouragement. I also know some have talked with me about how to get to the next level by occasionally adjusting the workouts for strength or adding more work onto the end of it.

In this season of COVID, we’ve had to eliminate much of our open gym time which isn’t fun. In the mean time I’ve aimed to try to meet the need and write more accessory work for those who are more hungry, outside of the daily workout, to do before or after class, which is posted on SugarWOD and the website. We also have a competitors class at 7am Wed and Fridays. Items that could hopefully assist with more skills, strength, or conditioning work. Also if you have your own work that you want to do before or after the daily workout, you can do that as well. (back squats, biceps etc:)

But take a look at this article as great insight and balance into your own strength training. I get it. I’ve been where you were before. Personally, coming from a life of competing nationally, in college and in the game of Crossfit, I’ve learned the hard way a couple times over the last 13 years of crossfit training and as an affiliate owner. The data has again and again proved me wrong. Similar to the big name CrossFit Games coach Ben Bergeron mentions, (in the article) he just submitted to the CrossFit prescription for strength and conditioning goals, in which I did the same a couple years back noting similar thoughts like Strongman Knowler in this article as well. Athletes were doing more strength work in or out of the workout but actually digressing. So you can have confidence that if overall strength and general physical preparedness is your goal, then the original Crossfit prescription is for you, which is what I’ll always do my best to program for our gym daily.

If you have other specialized goals or just want to change it up, more power to you! Keeping it interesting and fun is important! Just make sure you give yourself time for proper recovery. But at least this article can help give you encouragement and subside any preconceived notions or thoughts on strength biased programming… Take a quick read here…


Conditioning WOD – 25 minutes

*Let’s make sure that those doing the daily workout stay on the main side of the gym for this workout so they are able to access the running path/door easily for fast transitions!

As many rounds + reps as possible in 5 minutes of…
60 Stationary Single Front Rack Dumbbell Lunge (50/35)
200 Meter Med Ball Run 30/20
Max Calorie Machine in Time Remaining

Rest 5 Minutes

30 Stationary Double Dumbbell Front Rack Lunges (50’s/35’s)
200 Meter Med Ball Carry 30/20
Max Calorie Machine in Time Remaining

Rest 5 Minutes

15 Stationary Double Dumbbell Overhead Lunges (50’s/35’s)
200 Meter Med Ball Carry 30/20
Max Calorie Machine in Time Remaining

WORKOUT BRIEF [0:00 – 5:00]

  • Working for 5 minutes, then resting for 5 minutes in these fast paced intervals
  • After completing the “buy-in” forward stationary lunges and med ball run, you’ll finish with max calories on your machine with whatever time remains
  • Your score for each round is the total number of calories accumulated
  • Your final score for the workout will be the calories from the 3 rounds added together
  • Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round
  • Adjust distances and weight as needed to accomplish this


  • We start off with light weights at higher reps and progress to heavier weights at lower reps
  • 1st Round: One Dumbbell
  • 2nd Round: Two Dumbbells
  • 3rd Round: Two Dbs overhead
  • With short 5-minute windows to operate within, choose weights and distances that allows you to clear the station without stopping
  • The back knee makes contact with the floor at the bottom of each step
  • The lower body should reach full extension at the top of each step
  • Alternate feet with each step forward


  • The goal of this station is to move 200 meters with a weighted object of some kind
  • This should be a weight that allows athletes to run quickly, not walk, for all 200 meters
  • Adjust load as needed to accomplish this

GENERAL WARM-UP [5:00-12:00]
For Quality…
20 Cal Machine
20 Bodyweight Reverse Lunges (10 Each Side)
20 Med Ball Slams

MOBILITY [12:00-15:00]
Couch Stretch: 1:30 Each Side

The Shins
We’re looking for a completely vertical shin. We can get the shin slightly forward past vertical as long as the heels remain on the ground. The shin can move a little forward of the ankle, but never forward of the toes.

Movement Prep
30 Seconds Reverse Lunges
Establish Forward Lunge Bottom Position
30 Seconds Stationary Forward Lunge

The Shins
In the run let’s look to keep this shins directly under the bottom. When viewed from the side, this should essentially be a vertical shin that is perpendicular to the ground. When the shin is balanced right under the body and under the weight that we’re carrying, we’re able to absorb the weight of our body plus the weight of the bag effectively. When the shin is more parallel to the ground, it means we’re striking too far in front of the body and putting on the brakes. Keep the shins under the bag. A few ways to do this: take more steps, increase your cadence, or think about landing quietly.

STRATEGY + WOD [30:00-60:00]

  • Finishing with calories on your machine, it’s all about a big power output
  • The goal is to get to the machine in a state where you are able to maintain a high effort
  • Move with a sense of urgency through the first two stations while keeping in mind that you want to sell out on the machine to finish each round


  • 60 Unweighted For All Rounds (If No Dumbbells)


  • Use Other Weighted Object (Sandbag, Dumbbell, Ball)
  • 500 Meter Row
  • 400 Meter Ski Erg
  • 25/18 Calorie Bike

Accessory (before or after class)

Body Armor
3 Giant Sets:
30 Second Ring Plank Hold
30 Second Ring Mountain Climbers
30 Seconds Kettlebell Russian Twists

Rest 1 Minute Between Sets