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!

Easy on, easy off

WOD for November 12, 2018

Warm Up
Standard Warm Up

WOD
3 Rounds
:30 Deadlift, :30 Rest
:25 Deadlift, :35 Rest
:20 Deadlift, :40 Rest
:15 Deadlift, :45 Rest
:10 Deadlift, :50 Rest

Skills/Strength
5×3 Weighted Pull Up
4×10 Strict Seated DB Press

Eleventy-Pain

WOD for November 9, 2018

Warm Up
Standard Warm Up

WOD
18:00 AMRAP
11 Hang Snatch (75/55)
11 Burpee
11 Thruster (75/55)
11 Pull Up

Mandatory 1min Rest at 11:00

Leaves of Grass

WOD for November 5, 2018

Warm up
Standard Warm Up
500m Row
10 Burpee
10 Push Up
5 Pull Up
10 Air Squat
10 Ca Bike
PVC Work

WOD: Wittman Modified
25:00 Time Cap
7 Rounds
15 KB Swing (1.5/1)
15 Power Clean (95/65)
15 Burpee

Plate Partners

WOD for November 2, 2018

Warm up
Standard Warm Up:
500m Row
10 Burpee
10 Push Up
5 Pull Up
10 Air Squat
10 Cal Bike
PVC Work

WOD
Team WOD, one holds plate overhead while other works, switch as needed
25/15 Plate, 115/75 Bar
25 Clean
50 Pull Up
75 Deadlift
50 Burpee
25 Toes2Bar
50 Cal Bike
75 Sit Up
50 Lunge
25 Push Jerk

More KBs Please!

WOD for October 29, 2018

WOD
10:00 AMRAP
20 KB Snatch (35/25, 10 alternating each arm)
15 KB Swing
10 Pull Up

Bonus Skills/MetCon
Untimed:
5×7 Bench Press
Somewhere between sets:
25 Cal Bike
20 Cal Bike
15 Cal Bike
10 Cal Bike

EMRAP

WOD for October 26, 2018

WOD
12:00 EMOM
Minute 1,4,7,10:
5 Deadlift (225/155)
AMRAP Box Jump for remainder of minute
Minute 2,5,8,11:
AMRAP Sit Up
Minute 3,6,9,12:
Rest

Bonus MetCon WOD
6:00 AMRAP
20 Double Unders
4 Burpee
6 Air Squat
8 Box Jump
10 Tricep Dip

4 times the fun

WOD for October 24, 2018

WOD
4 Tabatas, no rest between Tabatas
1) Push Jerk (95/65)
2) Chest2Bar
3) Push Up
4) Sit Up

Strength/Skills
4×5 Bulgarian Split Squat