WODS for the Week of 1.23.2021

Winter Blues!

Coaching during winter hours!

The winter got you feeling down and out. We will continue to monitor the weather and get through the season with combinations of outside and indoor workouts.  We will be outside soon and it will be glorious when we do finally. The endurance program is very thankful and grateful to have access to our Assault Runners so we can continue to program running workouts.

WODS for the Week of 1.24.2021

Monday 1.25.21 @5:30 pm

choo choo 

Warm up with general stretching and preparing the body and legs for the longer distances tonight.

Once stretching is complete, then a 400 meter easy pace run into a 200 meter walk. End the warm up with a 200 meter faster pace jog or run. Done. 

We will then begin the following workout. 

4 Rounds 
800m Moderate to Mile PR pace. (Goal is <4:00  or <4:30 or <5:00 Dependent on your current Mile PR. You choose your pace this workout) 
100m easy (recovery)
100m Max Effort or at a pace as fast as you can maintain. 

Perform 100 meter walk as active recovery for next round. 

Each round will be 1000 meters. The run structure will be 800 meters into a jog, then into a max effort 100m run. The last 100 meter walk will completed within the programmed rest time. 

Rest 3:00 between each round. 

Workout Detail:

Run 800m at a fast (mile PR pace), run 100m at an easy recovery pace, immediately accelerate into a 100m ME sprint.  There is no rest between any of the intervals. Make sure to quickly and aggressively accelerate into your 100m ME sprint. 

Each round will be 1000 meters. The run structure will be 800 meters into a 100 meter jog, then into a max effort 100m run. The last 100 meter walk will not be included and is part of your rest time. 

Aerobic Capacity:


Workout Hints:

This is higher volume workout with some 800 meter intervals to start out. Focus on hitting the paces and then build up to a 100 meter sprint at the end. Get your rest and recovery in between. 

Once you pick your above pace, then stick with it on each 800 meter interval. If you choose to run under 4:00 minutes each round, then that is your goal.  

Your Score:

You will score each round separately for four (4) individual scores. The total meters on this workout will be 4800 meters to include warm up run.  

Thursday 1.28.21 @5:30 pm

pace pace baby

Twenty Five Minute Running Clock: 

There will be five total rounds (One round = 5 minutes) 

A Round will consist of: 

Run 300m; rest :30 seconds; Run 300m; 


*The amount of burpees will be determined by the difference in time of your two interval runs.  Example: First 300 m run 1:34/Second 300 m run 1:28. You will perform six burpees.  

The goal is to keep run times as close as possible. Set a pace and repeat it each run.  

You will rest the remaining time after completion of runs and burpees if necessary. 

Workout Detail:

This is a workout designed to hit your fast paces with little rest in between. Focus on the paces throughout the workout. The goal is to hit your pace each time in order to limit the amount of burpees in each round. This a test of your ability to pace each interval with minimum burpees each round. So don’t go to fast or too slow 😉

Aerobic Capacity:


Workout Hints:

Get as much as you can out of the rest period. Hit those paces hard. If you have to do any burpees, then get moving quick to get your rest.  The reward is hitting your paces and getting extra rest. 

Your Score:

Your score will be the number of seconds between fastest and slowest 300 meter runs each round. There will be five separate scores. Example: Round 1 you run 1:30 and then 1:25. That will be :05 seconds.  

Each score will reflect the how close your keeping your paces in each round regardless if it is slower or faster. Just focus on hitting the lowest possible difference between the two interval runs. 





WODS for the Week of 1.17.21

WODS for the Week of 1.17.21

We are in the middle of January and we will be continuing to ramp up the programming as the month continues.

Have you been holding the off button in trying our endurance classes?  All it takes is for you to hit the “ON” button.

Come check us out this week.

Monday 1.18.21 @5:30 pm


1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

4 x 100m w/ 100m walk between reps

All interval runs will be at Mile PR pace.

Goal Paces:

400m <2:00

300 <:90

200 <:60

100 <:30

Workout Detail:

This is a workout designed to hit your fast paces with little rest in between. Focus on the paces throughout the workout.

Aerobic Capacity:


Workout Hints:

Get as much as you can out of the rest period. Hit those paces hard.

Your Score:

Total Time to complete the meters to include the rest time. There will be 2800 meters involved in this workout.

Thursday 1.21.21 @5:30 pm


Wearing a weight vest, 10 rounds for time of:

100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.


WODS for the Week of 1.10.21



As Athletes, we all know and understand the concept of ‘constantly varied’, and have come to embrace it in our daily training. We understand that in fitness we specialize in not specializing…and we aspire to become well-rounded and conditioned athletes by way of this philosophy.

At Proximal Strength Endurance, we aim to bridge your ability to perform at your maximum potential–on and off the gym floor. Your intent focus on PR’ing your lifts on the gym floor involves attention to detail–mechanics, technique, and drills. The same can be said on the back lot, where the same attention to detail vastly improves your capacity to run (and WOD) harder and smarter! Combining your weekly WODs with weekly Endurance programming maximizes your potential in both realms.

We program in the following realms throughout the year to develop our athletes in varying capacities to develop that engine.


Monday 1.11.21 @5:30 pm

forrest gumption

Run for 2:00 minutes, rest :60 seconds.

You will continue this pattern until each athlete completes 5000 meters.

Workout Detail:

This is a steady workout with the pace to be determined by each athlete. Just get through the meters and focus on each two minute interval and your rest time.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

The beginning of the workout you will be able to accumulate the meters, but as you go along, try to maintain a pace and meet or beat your distance each 2:00 minute interval.

Your Score:

Total Time to complete the meters to include the rest time.

Thursday 1.14.21 @5:30 pm

eat my lunge

Four Rounds

400 meter run Assault Runner (Fast or Mile PR Pace)

If your Mile time is <8:00 minutes then focus on hitting below 2:00

If you Mile time is >8:00 minutes then focus on anything below 3:00 minutes for the 400 meter interval.

*15 meter OH 1 Arm Alternating Lunge (40/25)

200 meter outside run (Moderate to Fast Pace)

200 meter Goal pace is under :60 seconds.

15 meter OH 1 Arm Alternating Lunge (40/25)

*The lunges will be staged and the distance is the equivalent of lunging rig to rig.  Scale weight if necessary. If your unable to OH lunge, then you will do a front rack lunge with dumbbell or medball.

Workout Detail:

The focus is to hit your Mile PR pace on each 400 meter run.

Aerobic Capacity:

Speed and Strength. The runs will serve as the speed capacity. The lunges will serve as the strength capacity.

Workout Hints:

Hit your run paces and focus on unbroken lunges. This will start to grind on the legs, but develop your mental strength and keep moving.

Your Score:

Total Time to complete all four rounds.




Happy New Year! Welcome to Proximal Strength Endurance

Happy New Year!

Welcome to Proximal Strength Endurance 

Proximal Strength Endurance is designed to offer an organized, scheduled endurance class to ALL athletes regardless of fitness level or running ability, that will focus on improving overall speed, endurance, stamina, and health through implementation of a structured, interval-based training program. Endurance is offered on Mondays and Thursdays at 5:30pm. We meet in the far back corner of the gym for a WOD briefing, then head out to the back lot for the workout.

Coaches Profiles


Graham Smitham

I’m a lifelong athlete and competitor. Growing up in Dallas, Texas I came to Springfield in 2010 to swim at Drury University. I graduated in 2014 with my degree in Biology and Exercise Science, and became a Certified Strength and Conditioning Specialist through the NSCA. The competitive side of CrossFit is what first drew me in, racing the clock and the people around me to post the highest scores, but now my competitive focus is having the best form in the gym. My goal in each class I coach is to help our members move better to build stronger more resilient bodies, whether it be for a competition or life!

Brian Rice

I was a regular athlete in high school, but was always competitive. My fitness journey started in 2011 at CrossFit Springfield. I immediately developed a passion for this community and instantly was hooked with the variety and frequent challenges which tweaked my competitive side. In 2012, my journey started with running and endurance classes. It was never a regular part of my training regimen, but I soon discovered the benefits. They soon became a staple in my weekly programming and helped me develop into a much more well-rounded athlete and boosted my overall fitness level. I have achieved a few accolades in my journey, but none more rewarding then when I started coaching in April 2016 with endurance classes and eventually into group led workouts. My goal as a coach is always to put the athlete first and give my full attention to their needs and goals. I like to encourage and push my athletes to give a honest effort every class. God has given me an opportunity to serve and help others and I am very blessed to be a part of this great community. Our community is a tight-knit group and I am grateful to be able to coach our members everyday. I have witnessed great things and accomplishments with my athletes. It’s truly awesome to experience there happiness and successes. Keep Moving Never Quit Never Give Up Press On Philippians 3: 13-14

WODS for the Week of 1.3.21

Monday 1.4.21 @5:30 pm


Coach Warm Up and Pose Running Drills,


10 sets x 300 meter run (Goal Pace is :90 seconds to 2:00 minutes)

Rest 2′ between sets.

Workout Detail:

You will try to hit your paces each set. This will challenging but there is a full two minutes rest. Take each set and set your goals.  The goal pace will be based on a eight minute mile pace.

This will be a V02 Max workout.

Workout Hints:

Get full recovery between your intervals. Hit your paces and focus on staying consistent throughout.

Your Score:

Total Time

Thursday 1.4.21 @5:30 pm

hard charging

5 Rounds:

400m at moderate pace (Goal is 2:30 to 2:00 minutes)

100m at easy pace

200m at fast pace (Goal is under :60 seconds)

100m at easy pace


Rest 2:00 between rounds

Workout Detail:

This workout is structured to provide less rest between reps, disallowing complete recovery between reps. The total distance is 4500 meters.

Workout Hints:

You must strive to keep from “red-lining” too early in the round in order to meet your paces throughout the workout.

Your Score:

You will score each round separate for five separate scores.


WODS for the Week of 12.27.2020


This is the last week of 2020 and all of us are ready for it to go away. Come join us this week as we finish up 2020 with some running and assault bike this week.

WODS for the Week of 12.27.2020

Monday 12.28.2020 @5:30 pm

rope burn

Ten Rounds

20 Calories Assault Runner

1 Rope Climb

*If your unable to perform rope climbs then you will perform two wall walks.

*If your unable to perform wall walks  or rope climbs then each athlete will perform 10 Ring Rows.

20+1= 21 for the new year coming up.

See Link for demo of Wall Walks.

Workout Detail:

There is no pace on the runs, but just keep a pace to move through the calories. The estimated distance for 20 calories will be approximately 200-300 meters.

Rope Climbs and Wall Walks are designed to test your capacity and strength this week.

This workout will be more mental and fighting through the calories each round and ending it with a specific skills of rope climbs and Wall Walks.

Workout Hints:

Keep Moving and take your rest walking to the rope and back to the runners.

Your Score:

You will score the total time it takes you to complete all ten rounds.

Thursday 12.31.2020 @5:30 pm

sandy beaches

Thirty Minute Running Clock:

Six Total Rounds (Each round is five minutes)

Minute 1: 100 meter Assault Runner or Outside.

Minute 2: 10 Sandbag Back Squats  50/35

Minute 3: 10 Burpees over Sandbag. These can be performed by facing the sandbags or lateral burpees. Just do a burpee and jump over it anyway you want.

Minute 4: Max Calories Assault Bike

Minute 5: Rest :60 Seconds.

Repeat 5x.

Workout Detail:

This is a interval EMOM and will test your capacity. Move at a brisk pace and use your minute rest to recover for each round.

Workout Hints:

Keep Moving and try to recover within each minute capacity.

Your Score:

You will score the total amount of calories on the Assault Bike for the entire duration of the workout.

Merry Christmas from Proximal Strength Endurance!

Merry Christmas Y’All

We would like to shout out to everyone at Proximal Strength to have a joyous Merry Christmas and Happy New Year. This has been a crazy year, but we all will be stronger on the other side.  We appreciate the support and loyalty from our athletes. We love you all.

WODS for the Week of 12.20.20

Monday 12.21.2020

Twelve Days of Endurance

There will be a fifty minute time cap.

You will perform the movements as the song sounds. 1, then 2 to1, then 3 to 2 to 1 and so on……..

RX Weights on Dumbbells (40/25) 

RX on Box Jump Overs will be 20 inches. 

On the First Day Coach B Rice yelled at me, 100 meter run.

On the Second Day Coach B Rice yelled at me, 2 DB Thrusters.

On the Third Day Coach B Rice yelled at me, 3 Devils Press.

On the Fourth Day Coach B Rice yelled at me, 4 Push Ups.

On the Fifth Day Coach B Rice yelled at me, 5 Burpees.

On the Sixth Day Coach B Rice yelled at me,  6 Air Squats.

On the Seventh Day Coach B Rice yelled at me, 7 Calories Ski Erg.

On the Eighth Day Coach B Rice yelled at me, 8 Calories Row.

On the Ninth Day Coach B Rice yelled at me 9 Alternate Walking Lunges (L1/R1 and so on)

On the Tenth Day Coach B Rice yelled at me, 10 Calories Assault Bike.

On the Eleventh Day Coach B Rice yelled at me, 11 Calories Assault Runner.

On the Day Twelve Day Coach B Rice yelled at me, 120 Double Unders. (Scale 200 singles).

WODS for the Week of 12.13.20

WODS for the Week of 12.13.20

Monday 12.14.20

21 minutes

Workout Description:

21 Minute Running Clock:

7/5 Calories Assault Bike

21 Double Unders or scale 42 singles

7 burpee box-overs 24/20

AMRAP as possible in twenty-one minute running clock.

(As Many Round/Reps as possible)

If we have bigger class and space is limited, athletes will pair up and either start with ski erg or double unders.

Workout Detail:

Just get through the reps as quickly as possible. Keep moving.

Your Score:

You will score the total amount of rounds and reps.

Thursday 12.17.20


Background: Dedicated to U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, who died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

The “Shawn” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, February 8, 2015.

Run 5 miles.

Run in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute run interval. There will be a running clock. Start your five minutes over at the completion of the reps.

Score is the time on the clock when the 5 mile Run is completed.

This will be completed as a partner WOD this week.

During the run portion, only one athlete can run at a time.

During the air squats and push ups, both athletes can work together at the same time and partition reps as needed.




WODS for the Week of 12.6.2020

Endurance December Schedule

With our busy schedules and the Christmas season in full gear, we will be putting our schedule for the month so we can enjoy the time with friends and family.

We will be having normal class times and on Monday, December 21st, we will roll out the Twelve Days of Endurance workout. It’s always a popular workout, so hope you can join us.

December Schedule

Monday, December 7th – Graham Cracker (Speed)

Thursday, December 10th – Hard or Easy (Aerobic)

Monday, December 14th – 21 minutes (V02)

Thursday, December 17th – HERO WOD “Shawn” (Partner)

Monday, December 21st – 12 Days of Endurance

Thursday, December 24th – Christmas Eve. Will be determined by gym. If gym is closed, we will not have scheduled class that night.

WORKOUTS for the Week of 12.6.2020

Monday 12.7.2020 @5:30 pm

graham cracker

Thirty Six (36) minute clock:

Three Rounds.

You will complete four intervals to complete one round

(300m Run; 250m Ski; 300m Run; 250 Ski)

Each interval will be completed within a three minute clock.  You will rest the remaining time after completion of the intervals.

300 Meter Run (Moderate pace for recovery)

250 Ski (Moderate Pace for recovery)

300 Meter Run (Goal is below :90 seconds to Mile PR pace)

250 Ski (All Out Effort)

Workout Detail:

This will be a speed and V02 workout.


You will have moderate pace ski and run and a MILE PR pace run and all out effort ski.


Don’t hit your intervals to hard to early. Save it for the all out efforts.

Run Course and Pace:

We will be in the back part of the gym for the ski. We will run to the stop sign and back on the east of the gym or Assault Runner.

Your Score:

We will score each interval separately for twelve (12) separate scores.

Thursday 12.10.2020 @5:30 pm

hard or easy

2 x 300m at moderate pace (Goal under :90 seconds)

1 x 800m at easy pace

2 x 400m at moderate pace (Goal is under 2:00 seconds)

1 x 800 at easy pace

2 x 500m at moderate pace (Goal is under 2:30)

1 x 800m at easy pace

2 x 600m at moderate pace (Goal is under 3:00)

Rest 1:00 between all interval runs.

WOD Notes:  This WOD has two paces. You will pick the easy pace that will allow you to hit all  your moderate finishing times.

Workout Detail:

This will be a aerobic threshold workout.


Hit your your moderate paces and get a good easy recovery jog to hit your moderate pace goals.


Lots of volume and focus on your recovery jogs to be able to hit your moderate paces.

Run Course and Pace:

We will be outside weather permitting, if not then we will use the assault runners.

Your Score:

Total Time.

WODS for the Week of 11.29.20

Thanksgiving Fat Pants!

Do you need to get your fat pants out this week after Thanksgiving? Everyone put on a few lbs. this weekend. We have some good workouts to burn that turkey and gravy.

WODS for the Week of 11.29.20

Monday 11.30.2020 @5:30 pm

thanksgiving fat pants

Thirty Six Minute Running Clock:

Perform 6 rounds of:

2 min AMRAP

Assault Runner Calories

1 Minute Rest


Assault Bike Calories

1 Minute Rest

Workout Detail:

This will be a aerobic threshold workout.


Find a comfortable pace and keep moving through the workout and accumulate calories. This isn’t about sprinting or intensity. This is about getting through each round and test your capacity as the workout continues.


Keep moving and find a comfortable pace.

Run Course and Pace:

We will be inside and go back from Assault Runner to Assault Bike.

Your Score:

Score will be Total Calories on Runner and Bike for the duration of the workout.

Thursday 12.3.2020 @5:30 pm

mile high

2 rds for Time
400 meter Assault Runner
800 meter Row
400 meter Assault Runner
800 meter Ski Erg

Workout Detail:

This will be a lactate threshold workout.


This is a higher volume workout with longer distance intervals with less rest between intervals.


The runs and combination of row and ski will test your ability to get through that lactate burn and recovery between intervals. Just get through the interval and move to the next challenge.

Run Course and Pace:

We will be inside and go back from Assault Runner, rower to ski erg.

Your Score:

Score will be Total Time.


Happy Thanksgiving!

Happy Thanksgiving!

When your surrounded by turkeys in life, it’s hard to soar like an eagle.

With the end of the year around the corner,  we want to give thanks to our athletes and community for there efforts and participation. You drive this program each and every week and our coaches are blessed and grateful.  This has been a forgettable year for some, but we must press on  and fight to get through this year, no matter what adversity we face.

There is hope for tomorrow. Keep moving forward. Fight through the adversity. Press on and never quit.

WODS for the Week of 11.22.2020

Due to the Thanksgiving Holiday we will be having only our normally scheduled class on Monday night at 5:30 pm.

SPG Endurance 2K Gone Bird!

For those peeps going out of town we are going to do a variation of 5k Gone Bird. Come join us.

Ten Rounds

4 Burpees to Bumper Plate (Do a burpee and jump on top of the plate)

6 Hand Release Push Ups

8 Jumping Air Squats

10 Ground to Overhead w/Bumper Plate 45/25lbs

12 Overhead Alternate Lunges w/Bumper Plate 45/25lbs (L1/R2 and so on)

20 Double Unders (Scale with 40 singles)

200 m run.

For total Time.



Keep Moving, Never Quit, Never Give Up, Press On!