WOD

open close

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.

Mar 01 2017

Thursday 3-2-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 0:45 for 9:00 (12 Sets): Front Squat x 3 Reps Sets 1-4: 50% Sets 5-8: 60% Sets 9-12: 70% WOD: 3 Rounds for time of: 10 Chest-to-Bar Pull-Ups 20 Axel Bar Shoulder-to-Overhead (25/15# Plates on Bar) 40 Double Unders

Feb 28 2017

Wednesday 3-1-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:10 minutes to: Warm-up to 80% Clean and Jerk @ 80% WOD: “Performance Workout Retest” From 0:00-9:00: 15 Toes-to-Bar 10 Deadlift (115/75#) 5 Power Snatch (115/75#) From 9:00-15:00: Find a 1 RM Clean and Jerk

Feb 27 2017

Tuesday 2-28-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Every 2 minutes for 12 minutes (6 sets): Bench Press x 5 Reps @ 75% of 1 RM WOD: 10 minute AMRAP: 10 Ring Push-Ups 15 Air Squats 20m Shuttle Run (Every 5 meters)

Feb 26 2017

Monday 2-27-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:NONE WOD: “Open workout 17.1” 10 DB Snatches (50/35#) 15 Burpee Box Jump Overs (24/20”) 20 DB Snatches (50/35#) 15 Burpee Box Jump Overs (24/20”) 30 DB Snatches (50/35#) 15 Burpee Box Jump Overs (24/20”) 40 DB Snatches (50/35#) 15 Burpee Box Jump Overs (24/20”) 50 DB Snatches (50/35#) 15 Burpee Box Jump Overs […]

Feb 23 2017

Freedom Friday 2-24-2017

in WOD / by Brenda Pagliaroli / Comments Off

* Morning classes only!! 5,6,9am. 8am canceled tomorrow only. * 5:30 pm Open WOD 17.1 at CrossFit Hoka Hey Strength: 10 minutes to find a heavy: Push-Press x 3 reps WOD: “Ricky” 20 minute AMRAP: 10 Pull-Ups 5 DB or KB Deadlifts (75/55#) or (70/53#) 8 Push-Press (135/95#)

Feb 22 2017

Thursday 2-23-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:14 minutes to find a heavy: Back Squat x 5 reps WOD: 15 minutes: Bike, Run or Row for distance.

Feb 21 2017

Wednesday 2-22-2017

in WOD / by Brenda Pagliaroli / 1 comment

Strength:Every 90 seconds for 15 minutes (10 sets): Clean + 2 Front Squats + Clean + Front Squat *Complex should be done unbroken! Sets 1-4: 60% Sets 5-8: 70% Sets 9-10: 75% WOD: 2 Rounds For Time of: 50 Double Unders 25 Box Jumps (24/20″) 50 Wall Balls (20/14#) *12 minute Time Cap

Feb 20 2017

Tuesday 2-21-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:Set up for Workout WOD: “Nick’s Birthday Workout” 35 min AMRAP: 200 Farmer Walk (1.5/1 pood) 18 KB Swings 19 Power Cleans (135/95#) 82 Cal Row

Feb 19 2017

Monday 2-20-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:10 minutes to build to 80%: Deadlift x 1 rep WOD: 20 minute EMOM: 1 Deadlift @ 80% ME Bar Facing Burpees in remaining time. *Score is Burpees completed

Feb 16 2017

Freedom Friday 2-17-2017

in WOD / by Brenda Pagliaroli / Comments Off

Strength:6 minutes to Warm-Up Squat Clean WOD: “Ship” 9 Rounds For Time of: 7 Squat Cleans (185/135#) 8 Burpee Box Jump Overs (36/30″) *35 minute Time Cap