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    175 DeHaro Street
    San Francisco, CA 94103
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WOD Blog

  • WOD- Sunday, July 22 - Strength: OHS E2M 3-3-3-2-2-2 12 min WOD: 18 min AMRAP 7 Power Snatch (115/75) 14 Push-ups 24 Air squats 1 Rope Climb (15ft) *100 m MB carry every 3min (start at 3 min mark) Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a […]
  • WOD- Saturday, July 21 - 8:30 am Lite N Tite A: 90 sec on/90 sec off- 5rds 10 Alternating DB/kb Power Snatch @ 60/45 then, DU for reps (switch off with partner, one works while the other is on the rest interval) -Rest 5 min- B: Every 3 min for 15 min Run 100 m 10 burpee box jump overs […]
  • WOD- Friday, July 20 - Strength A: EMOM 8 Power Snatch 3-3-2-2-1-1-1-1 Start at 65-70% and increase as desired Strength B: Wendler Deadlift Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP 14 Box jumps 24/20” 14 Pull-ups Lv1: 14 jumping pull-ups/ 7 banded Lv2: 7 pull-ups […]
  • WOD- Thursday, July 19 - Wendler Push Press Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 1 min On/Off for 8rds (share with partner if necessary) 1 min to complete: 5 Shoulder to overhead @ 115/75 then, Row for Calories in remaining time Rest 1 min Increase 10# total […]
  • WOD- Wednesday, July 18 - Strength A: EMOM 8 Hang Clean 3-3-2-2-1-1-1–1 (Start @ 65-70% and increase from there) Strength B: Wendler Back Squat* Week 1 (10 min) % based on 90% of 1RM 65% x 5 75% x 5 85% x Max Reps *This is our first week of the “Wendler 5-3-1” strength cycle. We will be doing it […]
  • WOD- Tuesday, July 17 - WOD: Every 5 min for 7 rounds: 9/7 cal bike/ski/row 6 weighted Pistols 3 Thrusters 1 50ft Handstand Walk / 3 Wall Walks Lv1: 95/65 Lv2: 30/20, 125/85 Lv3: 50/35, 155/105 -Hold kb/db goblet style for weighted pistols (3 each leg) -Switch up which machine you use for each round. (Find someone to pair with […]
  • WOD- Monday, July 16 - Strength/Skill Pull- up Complex 5x: 5 pull-ups + 4 K2E + 3 C2B +2 T2B + 1 BMU Scale: 5 jump pulll-up+ 4 dead hang knee raises+ 3 jumping C2B+ 2 Knees as high as possible+1 neg pull-up rest 2 min btwn sets WOD: 5 rounds for time of: 5 Deadlifts, 275/185 lbs 10 Burpees […]
  • WOD- Sunday, July 15 - Warm up: 100 singles, ankle circles, spider lunge then: 5 min max DU with penalty Lv1: no penatly Lv2: 3 Wall balls 20/14 Lv3: 10 Wall Balls 25/20 Strength: 2 Push Press + 1 Push Jerk E2M for 10 min WOD: “Death by Clean and Jerks” Min 1: 1 C&J Min 2: 2 C&J Min […]
  • WOD- Saturday, July 14 - 8:30 am Lite N Tite 5 min stations/ 15 sec rotation- 1x each station- for total reps. -Ski Erg Calories -Sled Push (45/15) -Row Calories -DB Clusters -Bar MU/ Burpee Pull-ups -Assault Bike Calories *Share work with partner as desired, only one partner works at a time. * 9:30 and 10:30 am CrossFit Class Strength: […]
  • WOD- Friday, July 13 - WOD: “Friday the 13th on Voodoo Medicine man” 13 Front Squats, 135/95 lbs 13 Pull-ups 13 Thrusters, 135/95 lbs 13 Ring Dips 13 Hang Power Cleans, 135/95 lbs 13 Burpees 13 Sumo Deadlift High-pulls, 135/95 lbs 13 Row Calories 13 Snatches, 135/95 lbs 13 Push-ups 13 Overhead Squats, 135/95 lbs 13 Knees To Elbows 13 […]
  • WOD- Thursday, July 12 - Skill: (10 min) Ring MU Drills -hip to rings -ring supports/ drops -transitions WOD: Granite Games Qualifier #5 18 MIN TIME CAP 2 Rounds: 6 Ring Muscle Ups 12 Deadlifts (225lb/155lb) 18 Box Jump Overs (24”/20?) 2 Rounds: 4 Ring Muscle Ups 8 Deadlifts (315lb/205lb) 12 Box Jump Overs (24”/20?) 2 Rounds: 2 Ring Muscle […]
  • WOD- Wednesday, July 11 - Strength: 20-25 min to finish both: Strict HSPU 5×5 (rest 90 sec- 2 min between sets) then, Strict Press w/ KBs suspended with bands 3-5 x 4 sets (rest 90 sec- 2 min between sets) WOD: for time 1000m row 100 DU 1 mile run See week program skeleton HERE. Log your scores on Beyond […]
  • WOD- Tuesday, July 10 - Strength: (20 min) Back squat w/ KB suspended from bar using bands. Example video here. 5-5-3-3-3 50-60% and increase as desired. This is to focus on core stability and staying tight throughout the entire movement. WOD: Accessory 4 rounds for quality BB Glute Bridge x8 Bar rollouts x8 Bent over Row x8 Finisher: Wall sit- […]
  • WOD- Monday, July 9 - WOD: 1 min stations for reps- 4 cycles -C2B pull-ups -Push-ups -Power cleans (95/65) -Box Jump Overs 24/20” -Bike cal -Rest Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.
  • WOD- Sunday, July 8 - 9:30 and 10:30am CrossFit Class Strength: E2M 18 min Clean pull + Power Clean + Clean WOD: Challenge of the Month Max Unbroken Wall balls @ 20/14 Finisher: Every 30 sec Plank Side plank Side plank 3 rds See week program skeleton here. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD […]
  • WOD- Saturday, July7 - 8:30am Lite N Tite Strength: Kneeling Filly Press 5×8 Super set with 10 hollow rocks (5x) WOD: 20 min running clock Buy-in Together: 50 burpees over plank (share burpees) 800 m Run (together) Then Relay* AMRAP: 20 Unbroken DU* 20 Single arm thrusters (50/35) *For the relay, one partner does an entire round while the […]
  • WOD- Friday, July 6 - Strength: Overhead Squat E2M 5×3 (start at 80% and increase as desired) WOD: 3 min AMRAP/ 1 min rest- 4 cycles 4 Power Snatch 5 OHS 6 T2B Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 *restart AMRAP each cycle See week program skeleton here. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD […]
  • WOD- Thursday, July 5 - Strength: Deadlift E2M 5×1 @ 90% WOD: 3rds for time 500 m row 21 Ring Dips 21 Box Jumps 24/20” 500 m row 15 Ring Dips 15 Box jumps 24/20” 500 m row 9 Ring Dips 9 Box Jumps 24/20” See week program skeleton here. Log your scores on Beyond the Whiteboard Don’t have a […]
  • WOD- Wednesday, July 4 - 4th of July Holiday Schedule: 9:30 and 10:30 am class only! No Mobility class 7/5-7/16 WOD: “July 4, 1774” 7 rounds for time of: 4 Handstand Push-ups 1 Rope Climb, 15 ft 7 Hang Squat Cleans, 95/65 lbs 7 Push Press, 95/65 lbs 6 Chest-to-bar Pull-ups *4 Burpee EMOM*- start with burpees Lv1: 65/45 Lv2: […]
  • WOD- Tuesday, July 3 - 4th of July Holiday Schedule: 9:30 and 10:30 am class only! No Mobility class 7/5-7/16 Strength: 20 min to find a heavy 1 rep Strict press. Then find max push press reps at that weight. WOD: For total reps 3 min AMRAP Curtis Ps @ 95/65 1 min rest 4 min AMRAP Curtis Ps @ […]
  • WOD- Monday, July 2 - Strength: E2M Back Squat 5×1 @ 90% WOD: Grantie Games Qualifier #4 8 min cap 3,6,9,12,9,6,3 Hang Squat Cleans Bar facing burpees Lv1: 75/55 Lv2: 115/80 Lv3: 135/95 See week program skeleton here. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we […]
  • WOD- Sunday, July 1 - 9:30 and 10:30 am CrossFit Strength: Bottoms up kettlebell press (single arm) 3×5 each arm (slowly) Test: 50 HSPU for time (Kipping OK) WOD: Tabata intervals -Bike ca 8x 1min rest -RKBS 8x 1 min rest -Sit-ups See week program skeleton here. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging […]
  • WOD- Saturday, June 29 - 8:30am Lite n Tite 10 min AMRAP 50/40 cal bike Buy-in then, DB clusters for reps (35/25) Rest 3 min 10 min AMRAP 50/40 cal row Buy-in then AMRAP 10 BJ overs 10 DB Snatch (50/35) Rest 3 min 10 min AMRAP Run 1200m run buy-in then, Ring MU/ burpee pull-ups for reps 9:30 and […]
  • WOD- Friday, June 29 - Strength: Tall Jerk Drills w/ pvc or light bar then, E2M for 18 min Split Jerk 3-3-2-2-2-1-1-1-1 (rack OK) WOD: For time: 800m run 30 Burpees 400m run 20 Burpees 200 m run 10 Burpees Finisher: 2 min Hollow Hold See week program skeleton here. Log your scores on Beyond the Whiteboard Don’t have a […]
  • WOD- Thursday, June 28 - Strength: E2M for 18 min Hang Power Clean 3×3 Hang Squat clean 6×2 WOD: 9 min AMRAP 1000m row buy-in Back Squat for reps @ BW Lv1: 50% BW Lv2: 70% BW (Off rack is OK) See week program skeleton here. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? […]
  • WOD- Wednesday, June 27 - Skill: Rope climb technique, with and without legs WOD: Part A: 7 min AMRAP 1 legless rope climb/4 rope walks 14 alternating pistols Rest 3 min Part B: 7 min AMRAP 7 C2B pull-ups 14 OH Plate Lunges (45/35) Rest 3 min Part C: 7 min AMRAP 100m run Max rep Unbroken T2B (score is […]
  • WOD- Tuesday, June 26 - Hero WOD: “McGhee” 30 min AMRAP 5 Deadlift 13 Push-ups 9 Box jumps 24/20” Lv1: 155/105 Lv2: 225/155 Lv3: 275/185 6pm Lite N Tite Strength: 5 x 8-10 KB/Db single Leg RDL WOD: 20 min AMRAP 400m run + 1RD Cindy 400m run + 2Rd Cindy 400m run + 3Rd Cindy 400m run + 4Rd […]
  • WOD- Monday, June 25 - Strength: Alternating EMOM 10 -Strict Press 5×3 start at 80% -Seated box jump x3 @ high WOD: 10 min AMRAP Offense/ Defense with a Partner: Def: 10/8 cal bike Off: KB hang power clean + pp (one arm) Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Finisher: 100 russian twist w/ medball toss to partner (50 each) […]
  • WOD- Sunday, June 24 - Granite Games WOD 4 8 min cap 3-6-9-12-9-6-3 Hang squat clean 135/95 Bar facing burpees Lv1: 75/55 Lv2: 115/80 See WOD standards HERE. Strength: Front Squat 5×3 @ 75% or more Every 2 min Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, […]
  • WOD- PRIDE Saturday, June 23 - This Saturday we are hosting OUTWOD for PRIDE Weekend! Schedule of the day: 8:30am Lite N Tite 10:00-11:30am OUTWOD (sign-up here) 11:30 am Barbell Club 8:30am Lite N Tite For time: 1K row 2 min rest 3 rds 30 KBS 15 Burpee BJ over 2 min rest 65/50 Cal Bike 2 min rest 3rds 30 […]