HES CrossFit: Hello Hartland Community!

HES Middle School Physical Education Mission:

  • Develop physically literate individuals who have the knowledge, skills, and confidence to enjoy a lifetime of healthful physical activity.

In 2015 Hartland Elementary School embarked on the application process to become officially recognized as a CrossFit affiliate. Since inception, our theme is “Better Than Yesterday.” Our CrossFit students live by the adage that they don’t need to be better than anyone else in order to experience success, they just need to strive to be better than the person they were yesterday. We encourage you to peruse our site and see what we are all about!

12 Days of X-Fit

WOD for December 14, 2018

Warm Up
Self Warm Up

WOD
1 – :20 Plank
2 – Turkish Get Up (KB)
3 – Lunge (KB)
4 – Front Squat (KB)
5 – Burpee
6 – Pull Up
7 – Push Up
8 – KB Swing (KB)
9 – Box Jump
10 – Toes2Bar
11 – Sit Up
12 – Sumo DL High Pull (KB)

Format:
1, 2,1, 3,2,1, 4,3,2,1, 5,4,3,2,1, etc.

Open Throwback

WOD for December 10, 2018

WOD: Open 18.5
7:00 AMRAP
3 Thruster (95/65)
3 Chest2Bar
6 Thruster
6 Chest2Bar
9-
9-
12-
12-
Etc. until Time Cap

Strength/Skill
Squat Snatch Practice

Fight gone crazy

WOD for December 7, 2018

WOD
4:00 AMRAP each station, 1:00 Rest between
– Bar Hang (Raised Knees)
– Row for Calories
– Box Jump
– KB Swing
After final 1:00 Rest, 2:00 AMRAP Burpees

Strength
Challenge: 20 Unbroken Over-head Squat at 1/2 Bodyweight

Legs and Arm(istice)

WOD for December 5, 2018

Warm Up
500m Row
20 Lunges
20 High Knees
10 Push Up
20 Sit Up
10 Pull Up
PVC Work

WOD (11-11-1918, Armistice Day)
11:00 AMRAP

11 Power Clean
11 Bar-Over-Burpee
19 Deadlift
18 Pull Up

Strength
5×3 Choice of Cleans or Deadlift

uh-OH Squats

WOD for December 3, 2018

Warm Up
500m Row
20 Lunges
20 High Knees
10 Push Up
20 Sit Up
10 Pull Up
PVC Work

WOD
12:00 EMOM
6 Over-head Squat (95/65)

Bonus WOD – Untimed
100 Cal Bike
(Broken up however you want)

Muscle Up progression

Pakt like Sardines

WOD for November 30, 2018

WOD
“Sardine Special”
5 Rounds
10 Pull Up
15 1-Hand Snatch (50/35)
20 Sit Up
Every minute on the minute, do 3 Burpees

Bonus WOD
Weighted Push-up