Category Archives: WOD’s


This week we will be honoring US Air Force Airman Bradley R. Smith. Join us on Thursday for this challenging workout.

Background: Dedicated to U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, who was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

This “Bradley” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 17, 2011 (“110817”)

Workouts for the Week of 1.16.2022

Monday, 1.17.2022 @5:30 pm

tabata style 

We will be performing this on a Assault Runner.

Thirty Four Minute Running Clock:

Part A:

Three Minute Interval

Run :15 Seconds/Walk :15 seconds for duration. This should be at a jog or easy pace.

Rest 1:00

Six Minute Interval

Run :30 seconds/Walk :30 for duration. This should be at a moderate pace to fast pace.

Rest 2:00

Nine Minute Interval

Run 1:00/Walk 1:00 for duration. This should be at a fast pace to Mile PR Pace.

Rest 3:00

Part B:

1600 m Run for time. You will have ten minutes to run a mile.

There will be two separate scores for this workout. Total meters for Part A and Total Time for Part B.

Weekly Abs Challenge Week 3:

5 Sets:

Flutter Kicks 10 straight into Scissors kicks 10 = 1 Set


10 Around the Worlds

Start and circle to the right then go back and circle to the left.

Sit up (hands crossed in front of face) then toe touch to hands R, L foot kick to hands=1 rep.

Thursday, 1.20.2022 @5:30 pm

HERO WOD "Bradley" 

January “Sock Hop” Workout

There are 11 days left for any donations you may have. This week we will be having a January Sock Hop workout. Rock your favorite socks and join us at the gym this week.

Workouts for the Week of 1.09.2022

Monday 1.10.2022 @5:30 pm

sock hop benefitting The Springfield Dream Center 

Sock Hop Group WOD benefitting The Spfld Dream Center

For today’s WOD, wear your favorite pair of crazy socks. Bring new socks, gloves, or caps to donate and support The Spfld Dreams Centers mission of providing help and hope to those in need 💙

Twenty Two Minute Running Clock:


200m Run

1 Rope Climbs (Scale with 3 Burpee Jumping Pull Ups)

You will attempt to get as many 200m runs and rope climbs within the time cap.

ABS Challenge Week 2

ABS Challenge Week 2 Monday

3 Rounds:
10 Bicycle crunch each side.
(elbow to knee, keep low back down, move with control)
20 Slow Sit ups (up quick down slow within a 5 second window)
:30 second hollow rock hold (keep low back to ground)

Thursday 1.13.2022 @5:30 pm

Mall Walker 

Part A:

2x700m fast pace, :60 sec walk b/t intervals

Rest 2:00

3×400 fast, 100m walk.

Rest 2:00

4×250 fast, :60 sec walk.

Rest 2:00

Score Total Time for Part A

Part B:

5 Minutes. Alternate runs and walk.

Run :30/Walk :30

Score total meters run/walk

Happy New Year!

We have some new ideas for the year and we will look to develop different challenges for the year and keep progressing forward with challenging week to week programming. Be on the lookout.

January Monthly Challenge!

This month we will be starting up monthly challenges to test and help you get stronger in different aerobic capacities. During the month of January we will be starting a Abs Challenge. Coach Allison Yokeley will be programming challenging abs workouts for you to follow along.

We will also be incorporating abs programming through the winter months to supplement more indoor programming.

Look for our Abs Programming on Wodify.

January Sock HOP!

WODS for Week of 1.2.2022

Monday 1.3.2022 @5:30 pm

Six Spot 

Thirty Minute Running Clock:

Perform the following for max Calories in six minute intervals, rest 2:00

0:00 – 8:00

Echo Bike Max Cals

Rest 2:00

8:00 – 16:00

Assault Runner Max Cals

Rest 2:00

16:00 – 24:00

Ski Erg Max Cals

Rest 2:00

24:00 – 30:00

Assault Runner Max Cals

Score will be Total Calories bike, run, ski.

Abs Class 

100 Sit Ups for Time.


Three Rounds:

50 Sit Ups

25 Heel Digs

(Knees bent in 90 degree angle to start and then stay slightly bent on slow descent on way down; lower back stays on floor.

12 Suitcases

Thursday 1.6.2022 @5:30 pm

Threshold Train 


Part A:

800m run Steady pace. Comfortable pace but purposeful pace above a easy/jog pace.

Rest :60 seconds

600m run Steady pace.

Rest :45 seconds

400m Fast Pace threshold. This will be at a Mile PR pace with perceived exertion level above the steady pace.

Rest :30

200m Fast Pace threshold.

Rest 3:00

Part B:

6 Sets

300m Fast Pace Threshold. Rest :30 seconds b/t sets.


Week of 12.26.2021

Holiday Aftermath!

Did you eat a little too much this Christmas?

Little too much in the belly this Christmas? Feeling a little sluggish from eating or drinks. We will try to sweat out the calories this week.


Monday 12.27.2021

tic tic tic lift tock

Thirty Minute Running Clock:

Ten 3 Minute Rounds

Work for :90, Rest for :90

60 meter shuttle sprint (5 meters, 10 meters, 15 meters)

3 Deadlifts (M#315/F#205) Scale weight appropriately in order to get through the reps prescribed.

Max Calories Echo Bike.

You will score the total calories on the Echo Bike for all ten rounds combined.

This will be a strength and speed workout.

Thursday 12.30.2021

two face 

Part One:

1800m run.

Can be performed on the Assault Runner or You will run our Mile Time Trial course starting at the SE corner inside the gym. This is approximately 1800 meters.

Rest 2:00

Part Two:

5 sets:

200m run as fast as you can maintain a sprint pace.

100m Easy Walk

100m Jog

No Rest B/T reps or sets.

Merry Christmas!

Merry Christmas 12 Days of Christmas Workout!

We want to wish everyone a Merry Christmas and thankful for friendships and community each and every week. We appreciate your efforts throughout the year.

This week we will conduct our 12 Days of Christmas on Monday, Dec. 20. We encourage everyone to be festive and wear your green and red and any holiday gear.

Monday 12.20.2021 @5:30 pm

12 Days of Endurance

You will perform reps as you would sing the song.

100m run, then 2 Box Overs, 100m run, then 3 burpees, 2 Box Overs, 100m run….. and so on!

You will also need two (2) dumbbells

rX+50/35; rX 40/25; Scaled M<35; F<20

100 meter run

2 Stick Jumps

3 Burpees

4 Jump Air Squats

5 Push Ups on Dumbbell

6 Mountain Climbers (R1/L1)

7 Reverse Lunges

8 Cals Runner

9 Cals Ski

10 Cals Bike

11 Devils Press w/ 2 DBs

12 DB Clusters (Hang Squat Clean into a Thruster)

Thursday 12.23.21 @5:30 pm

almost christmas eve

120 Double Unders or x2 Singles

230 Reps or Cals (Echo Bike/Push Ups/Burpees)

2021 Meters (Run or Ski only)

Reps or Cals (Echo Bike/Push Ups/Burpees)

Partition as needed.

Perform all reps, meters, and double unders in any order you choose.


This week we will be honoring and remembering the memory of Will Thompson. Join us Monday to remember Will and all of the awesome things he brought to the table. We miss you Will.

Workouts for the Week of 12.12.2021

Monday 12.13.2021 @5:30 pm


In a twenty-two minute running clock, complete for total reps.

4 Minutes: 400 m run+Max Burpees Over Bar. You can also perform regular burpees if your not using a bar or burpees over DB.

Rest Two Minutes.

4 Minutes: 400 m run+Max Thrusters (rX 75/55 lb thrusters) You can also use 40/30 lb DB for a substitute.  Scale with bar only or lighter weight DB’s.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Pull Ups. You can also scale with jumping pull ups, ring rows, or any variation of banded pull ups.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Double Unders. You can scale with single unders or perform parallette jumps, or jump over any object like a barbell or pvc pipe.


There is also a team version from HOA 2020 if your wanting to partner up with a team for this workout too.

20 Minute Clock, Complete for Total Reps:

5 Minutes: 4 x 200m Assault Runner + Max Synchro Burpees over Barbell

5 Minutes: 4 x 200m Assault Runner + Max Synchro Thrusters, 95/65lb | 75/55lb

5 Minutes: 4 x 200m Assault Runner + Max Synchro CTB Pull Ups | Pull Ups

5 Minutes: 4 x 200m Assault Runner + Accumulate Max *Double Unders (*RX Must Switch E30 Reps)

Thursday 12.16.2021 @5:30 pm

easy does it....go fast

2 Sets:
800m at Easy Pace (Conversational Pace)
Reset :10-:15
300m at Fast Pace (Mile PR pace or faster)
Rest 1 minute
400m at Moderate Pace. (Pace will be :02-:03 slower per 100m to Fast pace)
Reset :10-:15
150m at fastest pace you can maintain for duration.
Rest 2:00 b/t sets.


Grinding Away on a Monday!

Post WOD Pic 11-22-2021


Little Endurance 12 Days of Christmas!

Mark your calendars on December 20, 2021. We will be having our annual 12 Days of Endurance Christmas workout. We invite everyone to join us and dress up in you favorite holiday gear.


Monday 12.6.2021 @5:30 pm

calorie overload 


Athlete A calories 

Athlete B AMRAP movement 


Athlete B calories 

Athlete A AMRAP movement 

Score will total reps achieved for Sit Ups; Air Squats; Push Ups; Burpees.

Each pair will complete all calories programmed before moving on to the next domain.

24-21-18 Cals Runner 


Rest :90 


ECHO Bike Cals 

Air Squats AMRAP

Rest :90 


Ski Erg Cals 

Push Ups AMRAP

Rest :90 

50 40 30 20 10 DUs or x2 Singles

Burpees AMRAP


You will score total reps of sit-ups, air squats, push ups, and burpees.

Thursday 12.9.2021 @5:30 pm

Time Crunch

Thirty Two Minutes: 

Eight Total Rounds.

Every Four Minutes 

Rx: 500 meters or 50 Cals 

Scaled: 400 meters or 40 Cals 

Rest remaining time

Score your slowest 500/400m or 50/40 cals time.

Turkey Day Hangover!

Great day for 5k Gone Bird! There was a great turnout and glad to host the even again. Thanks to Jeremy and Jenny for putting on a successful event.

Workouts for the week of 11.28.2021

Monday 11.29.2021 @5:30 pm

leg burn

Thirty-Six Minute Running Clock AMRAP:

400m run

15/12 Cals Echo Bike

300m run

12 Burpees over Sandbag

200m Burden Run w/50/35 lb sandbag.

9 Lunge Squat Sequence. Perform L/R lunge and then Air Squat w/Sandbag on back rack.

Score will be AMRAP (Rounds/Reps)

Thursday 12.2.2021


Forty Minute Overall Running Clock:


Twenty One Minute Running Clock:

Every seven minutes perform the following sequence.

600m Run, Rest :60, 300m Run. After completion rest remaining time.



Fifteen Minute Running Clock:

Every three minutes perform a 300m run for time. After completion rest remaining time.

There will be a sequence of five rounds.


We want to wish all of our athletes who enjoy and participate in our classes week in and week out. We couldn’t do it without support from the gym and our members. Thankful for all of the many blessing you provide us every day. Love you all.

This week we will be having our normally scheduled class on Monday at 5:30 pm.

Turkey Day workout!

THANKSGIVING DAY!! 🦃 The one and only “5k Gone Bird” family-friendly fun run is back!When: 8-10am at @proximalstrength | @crossfitspringfield 🏃🏽‍♀️ Join us as we celebrate fitness before we feast w friends and family.This event is open to the public – free entry for Proximal Strength members. Non-members: $10 drop in fee for adults / $5 for kids.5K Gone Bird consists of 5 – 1000m runs with basic CrossFit movements in between each run. It will be fun and scalable for all ages and fitness levels!Doors open at 7:30am. We will start the first heat promptly at 8am. You may start anytime after 8am but all athletes will need to be finished by 10am as the gym will close at that time.Be sure to like, share, and invite your people!! 💪🏽

WORKOUT for the Week of 11.21.2021

Monday 11.22.2021 @5:30 pm

partner up

Eight Rounds: Partner Version.

10/8 Cals Echo Bike

20 Walking Lunges with Medball #30/20

10 Burpees

20 Air Squats to Medball

Run 200m. Each athlete will run 200m together.

Four Rounds: Individual

You will perform four rounds of above movements and you will run 400m.

Also if there is time remaining in class there will be an additional abs class afterwards.

Happy Thanksgiving! 11.25.2021 @7:30 am – 10:00 am

5K Gone Bird!

1000m Run
30 Hand Release Push Ups
1000m Run
30 Parallette Squat Jumps
1000m Run
10 KBS (55/35#)
10 Box Jump Overs (24/20″)
10 Burpees
1000m Run
30 Stationary OH Lunges (45/25#)
1000m Run
30 Thrusters (45/35#)


Dogwood Canyon and Other Stuff!

Bid weekend for some of our athletes at Dogwood Canyon and then some of our peeps not so athletic. Fun was had no matter if your were working out or not.

Barb and Scott knocking it out this weekend.
Tosh and Sandy!

Workouts for the Week of 11.15.2021

Monday 11.16.2021 @5:30 pm


2 Sets

800m or (4 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

600m or (3 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

400m or (2 min) at Easy Pace,

200m or (1 min) at Fast Pace.

Rest 3 min b/t sets.

You will score each set separately for two total scores.

Thursday 11.19.2021 @5:30 pm

jump around 

Thirty Minute Running Clock:

400 m Run

30 Double Unders or 50 Singles

20 Med Ball Bearhugger Jump Squats #30/20 medball.

This will be a AMRAP (As Many Rounds or Reps As Possible) within the time cap.