WODS for the Week of 2.28.21

Fundraising for the HIVE of the Ozarks!

Monday, March 1st  at Proximal Strength/Crossfit Springfield there will be a special fundraising event to benefit The Hive of the Ozarks!

The Hive of The Ozarks is an eatery opening in Willard, MO in March of 2021 to provide persons with disabilities an opportunity work skills.

Devon and Brooke rocking some 80’s
Longtime @crossfitspringfield / @proximalstrength member, Dr. Devon Jarvis serves as Vice President of The Hive’s Board of Directors.

As part of our gym’s ongoing mission to strengthen lives mentally, physically, and spiritually – We are so excited for this opportunity to support The Hive and Devon as they seek to empower those in our community with physical, developmental, and intellectual disabilities.
All donations, proceeds, and drop in funds collected March 1st will go DIRECTLY to supporting this very sacred and impactful mission of The Hive of The Ozarks.
To Learn more about The Hive of The Ozarks or the make a direct donation to their program please visit https://www.hiveoftheozarks.com (link in bio)

WORKOUTS for the Week of 2.28.21

Monday, 3.1.21 @5:30 pm

simply 100

20 Rounds

EMOM 100 m run

This is a original CFE workout.

Workout Detail:

This workout will encompass a very fast turnaround and recovery. Use the time for quick recovery and get ready to run.

Aerobic Capacity:


Workout Hints:

Your fast interval will be at your Mile PR pace. Try to maintain your pace and get back to the line as quick as you can for recovery. Find small goals at a time by getting through the first five, then halfway, and so on.

Your Score:

You will record your slowest and fastest interval time.

Thursday, 3.4.21 @5:30 pm

bridge repeats

In a twenty minute clock, you will perform as many bridge repeats within a the time cap.

Workout Detail:

The goal is as many over and back repeats within the time cap. You will stay at a steady pace and work within your pace.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

Hit the up hills with some intensity and use the downhill as recovery.  This will feel good until about the ten to eleven minute mark, then the lactate threshold will kick in. Get past that sticking point and keep moving.  Establish a goal and go for it.

Your Score:

Total amount of intervals completed in time cap.

Over and back = 2 reps.













WODS for the Week of 2.21.21

Positive Thoughts!

If you don’t control what you think, you’ll never control what you do.

Where does your mind go when you train? Can I run another interval? Am I capable of doing this?

Your thoughts control how you approach each workout everyday. Have a positive goal to strive for each day you train. There will be some days better than others, but it’s better than doing nothing and listening to the voice that says you can’t.

WORKOUTS for the Week of 2.21.21

Monday 2.22.21 @5:30 pm

time warp

You will perform the following sequence of movements in order each timed round.

There will be a thirty five (35) minute running clock.

0:00 – 5:00 (Five Minutes)

(Perform below in order and within the time cap)

200 meter Run Assault Runner

30 Double Unders (60 singles scale)

10 Cals Assault Bike

100 m Outside Run.

Any remaining time, Max Meters Ski Erg.

5:00 – 7:00 Rest

7:00 – 17:00 (Ten Minutes)

(Perform below in order and within the time cap)

400 meter Run Assault Runner

60 Double Unders (120 Singles scale)

20 Cals Assault Bike

200 meter Outside run.

Any remaining time, Max Meters Ski Erg.

17:00 – 20:00 Rest

20:00 – 35:00 Minutes (Fifteen Minutes)

(Perform below in order and within the time cap)

600 Meter Run Assault Runner

90 Double Unders (180 Singles)

30 Cals Assault Bike

300 Meter Run Outside.

Any remaining time, Max Meters Ski Erg.

Workout Detail:

This is designed to be lactate threshold with limited rest and fast to faster paces to keep up with the time caps.  This will have higher threshold intensities each interval and timed round.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

You will have to hit the initial runs with a fast pace in order to get through the timed round. The second run will be your recovery and get your breath back.

Your Score:

You will score three (3) rounds for max meters on the Ski Erg.

Thursday 2.25.21 @5:30 pm

don't fail

3 Sets:

1500 meter run.

Rest: 5 minutes b/t sets.

The first set will be used to find the pace target (finishing time) for sets 2 & 3.

The goal is to finish sets 2 & 3 within +/- :10 seconds of your initial set.

The penalty for finishing sets 2 & 3 outside of the +/- :10 seconds is 40 air squats to be performed within the 5 minutes after finishing the “Failed” interval.

Example: If you run your first set in 8:00 minutes, you must run sets 2&3 within 8:10 to 7:50. If you finish outside of the time frame, you will perform 40 air squats within the 5 minute rest time.

Workout Detail:

The goal is to establish a goal pace in Set 1. This will be used to establish a baseline for Sets 2 and 3.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Your pace will be determined by your initial set.  Hit your time caps in order to avoid doing additional air squats within the rest time. Keep an eye on your paces throughout each run so you stay within the caps.

Your Score:

Score each round separately for three scores.






WODS for the Week of 2.14.2021


Remember this week and think of warmer days ahead when we can get outside and enjoy some sunshine and warmer weather. Needless to say, we will be inside again this week.

WODS for the Week of 2.14.2021

Monday 2.15.21 @5:30 pm

sprint ladder

100 Meters, Rest 1:00,

200 Meters, Rest 1:30,

300 Meters, Rest 2:00,

400 Meters, Rest 2:30,

600 Meters, Rest 3:00,

400 Meters, Rest 2:30,

300 Meters, Rest 2:00,

200 Meters, Rest 1:30,

100 Meters! Done.

Workout Detail:

This is designed to be V02 ( Lower Volume/Shorter Distance at higher intensities) . There will be sufficient rest to hit each interval at a fast (Mile PR pace or Faster).  You will hit a peak and then go back down the hill.

Aerobic Capacity:


Workout Hints:

The goal is to hit your intervals at fast pace then get recovery. Rest runner after each interval. Watch clock for rest times.

Your Score:

This workout will be for total time and is 2600 total meters.

Thursday 2.18.2021

HERO WOD Thursday!

“Running” KALSU!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.

The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod) and former Navy Seal Andy Stumpf.

The CrossFit Football website is no longer live but according to a post on John Welbourn’s blog, it appears “Kalsu” was first shared on June 23, 2009. The first mention in the CrossFit forum was in October that year.

In the same post, John reveals how “Kalsu” was created as a collaboration between himself and Andy (giving Andy the lion’s share of credit).

John also notes that 1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.

“Running” KALSU!

This will be a variation of the HERO WOD “KALSU”.

You will perform 100 thrusters for time (135/95)

Start with 150 meter run.  Then complete as many thrusters as possible until you reach a two minute time cap.  At the top of the every two minutes (2:00) complete another 150 meter run. Repeat every two minutes until 100 total thrusters.

This is a variation of the original workout, but we have added a twist of running instead of burpees.

Score is the total time it takes to complete all 100 thrusters.

There will be a 50 minute time cap on this workout.

Tips and Strategy

Prior to the start of the workout, decide how many thrusters you can realistically complete every two minutes (remember you always start with 150 meter run). Stick with that number, no matter how much it hurts.  A good goal for this workout would be 4 reps within a two minute time cap.

50 minutes/2=25 Rounds

25×4 reps = 100 reps.

Intended Stimulus

This WOD should feel REALLY hard. This is a mental test as much as it is a physical one–the ticking clock (the one that tells you it’s time to run AGAIN) feels like an enemy within minutes of starting the workout. Embrace the burning lungs and legs. Scale the load/volume so you can finish in 30 minutes or less; but don’t scale “the suck” out of “Kalsu.”

Scaling Options

Just like the other CrossFit hero workouts, “Kalsu” is grueling and unforgiving. Scale the load and/or reps so you finish in 30 minutes or less.

100 Thrusters (95/65 lb)
150 meter run to start and at the top of every two minutes.

Beginner A
100 Thrusters (75/55 lb)
100 meter run to start at the top of every two minutes.

Beginner B
50 Thrusters (45/35 lb)
100 meter run to start at the top of every two minutes.


WODS for the Week of 2.7.2021

Midwest Meltdown!

We had several athletes participating this weekend at the Midwest Meltdown! Great time and congrats to Amy, Kara, and Katie for winning there division(Masters Intermediate 35+).

WORKOUTS for the Week 2.7.21

Monday 2.8.21 @5:30 pm

too much time on my hands

This is a timed run for six total rounds.

There will be a thirty four (34)  minute running clock.

One Round

Run :60 seconds (Moderate Pace)

Rest :15 seconds (Rest time can be performed as a walk on the runner or you can step off)

Run :45 seconds (Fast Pace)

Rest :30 seconds

Run :30 seconds (As fast pace you can maintain)

Rest :45 Seconds

Run :15 Seconds (As fast as you can maintain)

Rest 2:00 minutes between round, except the last round.

Workout Detail:

This is designed to be speed workout, with limited rest and fast to faster paces.  You will be performing four (4) minutes of work each round with limited rest. Attack each timed interval with a fast pace.

Aerobic Capacity:


Workout Hints:

Walk in between the intervals. Keep moving and get your rest. The workout will have varying paces, so try to maintain the same meters each round.

Your Score:

You will score each round separate for six (6) total scores. You will score the total meters for each round.

Thursday 2.11.21 @5:30 pm

100 reasons to hate the coach

100 Burpees to Bar.

You will have to hustle to get back and forth from the runner to the bar to do burpees.

Gals use the lower to medium bars. Guys use the medium to high bar.

Every 2 minutes Assault Runner 10 Calories.

Start the workout with Assault Runner 10 calories.

Workout Detail:

This is designed to be a lactate threshold workout out with a high volume of running and burpees.

Aerobic Capacity:

Lactate Threshold.

Workout Hints:

You will have to hit the runs with some urgency if you want to get through the burpees. The key is getting a quick transition to the runner and to the bar and back.

Your Score:

Total time to perform the 100 burpees to bar.