WOD

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The Renatus Athletics Motto

Located in Hemet Ca, our facility is about fitness reborn. Our motto..

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 250 babies born every minute worldwide. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more.

Aug 08 2016

Tuesday 8-9-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:NONE. WOD: For Time:: 5k row (mark finish time) *rest 10 min Then, For Time: 10 Pull-Ups 20 Shoulder to Overhead (95/65#) 30 Air Squats 20 Pull-Ups 30 S2O 40 Air Squats 30 Pull-Ups 40 S2O 50 Air Squats

Aug 07 2016

Monday 8-8-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 2 min for 14 min (7 sets): Deadlift x 3 reps *build today’s heavy while maintaining proper form. WOD: For time: 400m run 10 OHS (95/65#) 300m run 20 Wall Balls (20/14#) 200m run 20 Wall Balls 300m run 10 OHS 400m run ANNOUNCEMENTS: – Regular CrossFit Kids class times resume this week. – […]

Aug 06 2016

Saturday 8-6-2016

in WOD / by Brenda Pagliaroli / Comments Off

Endurance WOD: For Time: 200m Easy Run 100m Sprint 400m Easy Run 100m Sprint 600m Easy Run 100m Sprint 800m Easy Run 100m Sprint 600m Easy Run 100m Sprint 400m Easy Run 100m Sprint 200m Easy Run Open Gym: 9:30-12pm

Aug 04 2016

Friday 8-5-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: 30m Sled Push x 10 sets (235/190#) *Rest 1 min b/w pushes WOD: “Randy” For Time: 75 Snatches (75/55#) *Can be muscle, power or full.

Aug 03 2016

Thursday 8-4-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 2 min for 8 min (4 sets): Front Squat x 8 reps @ 65-70% WOD: 20 Calorie Row 20 T2B 20 Calorie Row 19 T2B 20 Cal row 18 T2B ….All the way down to 20 cal row 10 T2B

Aug 02 2016

Wednesday 8-3-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Review KB Snatch Set up for workout. WOD: For time In a 2 person team complete: 200 D/U 150 Wall balls (20/14#) 100 KB Snatches (53/35#) 50 burpees *Partner A does a 200 m run while partner B starts on work. When Partner A returns from run, (s)he picks up where Partner B left off […]

Aug 01 2016

Tuesday 8-2-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength & Skill:Min 0-3: 25 thrusters (115/85#) Min 3-6: 50 push-ups Min 6-9: 75 Russian KB Swings (70/53#) Min 9-12: 100 D/U (300 S/U) WOD: Calorie Row *If you break at all during the skill, you owe the total reps. For example, if you break only in thrusters you only owe 25 cals, but if […]

Jul 31 2016

Monday 8-1-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength:20 min to establish a: 3 Rep Max thruster *start from rack WOD: 9 Burpees Over Bar 1 Push Press (115/75#) 8 Burpees Over Bar 2 Push Press 7/3…6/4…5/5…4/5…3/6…2/8…1/9

Jul 28 2016

Friday 7-29-2016

in WOD / by Brenda Pagliaroli / 1 comment

Strength: GET READY FOR WORKOUT WOD: Nikki’s B-day Workout “MuthaF***in’ 42″ 400 m run 42 Double Unders 42 Push-Ups 42 Jump and Touch (6″ target) 400 m run 42 KB Swings (53/35#) 42 Pull-Ups 42 Box Jumps (24/20”) 400 m run 42 Burpees 42 Walking Lunges each leg 42 Ring Dips 400 m run 42 […]

Jul 27 2016

Thursday 7-28-2016

in WOD / by Brenda Pagliaroli / Comments Off

Strength: 10 min EMOM: Back Squat x 3 reps *Build each set to a heavy triple. WOD: Every 3 minutes for 15 minutes: Row 500 m