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    175 DeHaro Street
    San Francisco, CA 94103
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WOD Blog

  • WOD – Monday, September 24th - STRENGTH: 15 MIN CLOCK Pause Split Jerk 6 X 2 *1 Sec pause in dip. Be sure to not re dip after pause. WOD: 20/15 Cal Row 15 S2OH 135/95 20/15 Cal Row 10 S2OH 155/105 20/15 Cal Row 5 S2OH 185/125 LV2: 95/65, 135/95, 155/105 LV1: 75/55, 95/65, 135/95 *Sub 15/12 Cal Bike if […]
  • WOD – Sunday, September 23rd - STRENGTH: 10 MIN E2MOM 3 Power Cleans *Start at 70% and build *Not touch n go Into, 6 MIN EMOM Squat Clean *Start with weight of last power clean and increase. WOD: CrossFit Team Series Event 1 Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees See week program skeleton HERE. […]
  • WOD – Saturday, September 22nd - CrossFit & Lite N’ Tite “Pulling Kelly” 5 Rounds 400M Run 30 Box Jumps 24/20 30 Pull-ups * 32MIN Cap * Scale: 20 Box jumps/ 20 Pull-ups 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 provide […]
  • WOD – Friday, September 21st - STRENGTH: 15MIN Build to a mod/heavy 5 Rep Overhead Squat WOD: 20-1 Wall Balls 20/14 1-10 Power Snatch 135/95 LV2: 115/75 LV1: 95/65 * Reduce wall ball reps by 2 * Increase power snatch reps by 1 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging […]
  • WOD – Thursday, September 20th - WOD: 28MIN AMRAP – 15/12 Cal bike – 7/7 Uneven Lunges 70/53* – 35 DU – 25 Sit-ups – 1 MIN Rest *Hold KB in front rack with single arm and perform 7 lunges, then switch KB to opposite arm. See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a […]
  • WOD – Wednesday, September 19th - STRENGTH: Deadlift 5X3 (20MIN) (30×31) * 3 sec lower, 0 bottom, 3 sec up, 1 sec top WOD: 21-15-9 Deadlifts 185/155 9-6-3 Ring MU Lv1:135/95 Lv2:155/135 *Scaled 12-9-6 Burpee pull-up 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 […]
  • WOD – Tuesday, September 18th - STRENGTH: 15 Min to build to a heavy 3 Rep Split Jerk WOD: 3 Rounds 4 Min AMRAP/ 1 Min Rest 200M Run 12 Alt. DB Snatches 50/35 12 T2B *Pick up where you left off See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? […]
  • WOD – Monday, September 17th - STRENGTH: 18MIN Clock Tempo Front Squat 5X5 (30×01) *3 Sec lower, 0 Sec bottom, 0 Sec Up, 1 Sec top Start at 50-60% and build WOD: 3 Rounds For Time 60 DU / 90 Singles 15 Thrusters 95/65 10 Burpee box jump over 24/20 Lv1:65/45 Lv2:75/55 See week program skeleton HERE. Log your scores on […]
  • WOD – Sunday, September 16th - 25 MIN AMRAP – 20/15 Cal bike – 2 Rope Climb / 4 Rope walk – 30 Sec Plank on hands – 30 Sec L-side plank – 30 Sec R-side plank – 30 Sec bar hang in hollow body – 6-8 Reps of OLY goat 40-50% *Goat – Movement that you need to work on […]
  • WOD – Saturday, September 15th - CrossFit / Lite N’ Tite 5 Rounds for time 400M Row 30 Push ups 20 Wall balls 20/14 10 Strict Pull ups 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 provide free access to this tool […]
  • WOD – Friday, September 14th - Strength/Skill: 12MIN to complete 4 sets of -12 Back Extensions 25/15 -90’ Sled Push -30 Sec Handstand Hold Partner WOD: Off/Def x 4 Def: 400M Run Off: Hang Squat Snatch 30sec rest every time you switch *25min cap 75/55 65/45 55/35 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have […]
  • WOD – Thursday, September 13th - Strength: Deadlift 1RM (30MIN) WOD: “Annie” 50-40-30-20-10 DUs Sit-ups 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 provide free access to this tool for our member athletes.
  • WOD – Wednesday, September 12th - WOD: 12MIN AMRAP 300M Row 100’ Farmer Carry 70/53 15 Burpees Rest 4MIN 12MIN AMRAP 12/10 Cal Bike 100’ Filly Carry (switch arms at 50’) 44/35 12 Ring Rows 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, […]
  • WOD – Tuesday, September 11th - Strength: Push Press 1RM (18MIN) WOD: 800M Run 30 C&J (95/65) 400M Run 20 C&J (135/95) 200M Run 10 C&J (155/105) LV1: Stay at same weight for all sets LV2: 75/55, 95/65, 135/95 Lite N Tite: 3RDS 11/9 Cal Row 9 Burpees 11 Air squats 3RDS 11/9 Cal Row 9 Box Jumps 24/20 11 Push-ups […]
  • WOD – Monday, September 10th - Strength: Back Squat 1RM (25MIN) WOD: 21-15-9 Box Jump overs Pull-ups 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 provide free access to this tool for our member athletes.
  • WOD – Sunday, September 9th - WOD: Accessory Circuit / Flush EMOM x 6 RDS (30 min) – 45 sec Ski ERG – 5-8 Filly press each arm – 10 Back extensions (45/35) – 45 sec Bike – 45 sec Plank hold * 40-60% Effort * Reminder we are retesting our 1RM back squat, push press, and deadlift this week! See […]
  • WOD – Saturday, September 8th - WOD: LNT and CrossFit 5k Row (Switch every 500M) Then, 100 Alt DB Snatch 50/35 100 Burpees * Share work as desired * Scaled – 3k Row Recommended Cool Down: 200M Walk 2 MIN in straddle pose 1 MIN dead hang from pull up bar 2 MIN banded lat stretch each side 10 Cat/Cow See […]
  • WOD – Friday, September 7th - Strength: Pause Front Squats 5×3 with 3sec pause (15min) WOD: 400M Run 30 Alt. Pistols / 30 Weighted DB Lunge 40/30 400M Run 60 Sit-ups / 30 GHD RX+ 400M Run 90 Wall balls 20/14 Recommended Cool Down: 2-5min Bike 30-50% effort Couch stretch 2min each side Cobra Pose 2min Pigeon Pose 2min each side […]
  • WOD – Thursday, September 6th - Strength: Every 2:30 for 6 Sets 3×3 Halting Power Snatch 3×3 Halting Snatch WOD: 8 MIN AMRAP 50 DU/ 75 Singles 7 Power Snatch 95/65 4 Bar Muscle Ups / 8 Burpee Pull-ups L1: 75/45 L2: 85/55 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging […]
  • WOD – Wednesday, September 5th - Strength/Skill: 10 MIN EMOM 5/5 Single Leg DL w/kb WOD: Alt EMOM 15 – Seated box jumps x 5 – Pendlay Row x 5 – 45 Sec plank 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 – Tuesday, September 4th - Strength: Every 90 sec for 7 sets 1 Push Jerk + 1 Split Jerk Then, September Cahllenge: 8 min to find 1 RM Split Jerk WOD: Every 2 min x 7 250 row 6/6 Single Arm db/kb Jerk 50/35 Lite N Tite Part 1 10 min AMRAP 200m run 10 Burpees 15 V-ups 20 Lunges […]
  • WOD – Monday, September 3rd - Labor Day WOD: “Hotshots 19” 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m 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 provide free access to […]
  • WOD – Sunday, September 2nd - Strength: 3 x 8 Weighted Push-up Super Set 1:00 min Plank on Hands WOD: 30/24 Cal Bike 30-20-10 DB Snatch (50/35) DU 30/24 Cal Bike Labor Day Schedule: 9:30AM/10:30AM CrossFit 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 […]
  • WOD – Saturday, September 1st - CFK fundraiser “Saved by the barbell” 3 Rounds, 1 Min Stations of: -Burpees -Wall balls 20/14 -Deadlifts 115/75 -Mb sit-ups 20/14 -Hang power clean 115/75 -Rest 1 Min Reminder!! TODAY, September 1st we will be hosting the Annual CrossFit Kids “Saved by the Barbell” workout fundraising to bring CrossFit to more schools and communities! For […]
  • WOD – Friday, August 31st - Strength/Skill: TGU 1 RM Re-test (12-15min) WOD: 30 min AMRAP 300m Row 15 T2B 15 KBS 53/35 100’ Sled push 8/8 Half kneeling DB press Reminder!! Saturday, September 1st we will be hosting the Annual CrossFit Kids “Saved by the Barbell” workout fundraising to bring CrossFit to more schools and communities! For more info and […]
  • WOD – Thursday, August 30th - Strength: Wendler DL Wk 3, Cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x MR WOD: 8 min AMRAP 10 alt front rack lunges 95/65 10 box jumps 24/20 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t […]
  • WOD – Wednesday, August 29th - WOD 6 Rounds 25 sit ups 400m run Rest 1 min Finisher: 2 Min couch stretch each side. 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 provide free access to this tool for our member athletes.
  • WOD- Tuesday, Aug 28 - Strength: Wendler Push Press Wk 3, cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x Max reps WOD: 4 Rounds 3 min AMRAP/1 min rest 8 Alternating Single Arm Hang DB Clean/Jerk (50/35) 16 Air Squats 24 DU *Pick up where you […]
  • WOD- Monday, Aug 27 - Strength: Wendler Back Squat Wk 3, cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x Max reps WOD: For time (15 min cap) 10 Ring MU 20 Squat Snatch @ 135/95 10 Bar MU Scaled: 15 Ring Dips 20 Squat Snatch 15 […]
  • WOD – Sunday, August 26th - WOD Run Pyramid For Time 800 m 2 min rest 400m 1 min rest 200m 30sec rest 100m 30 sec rest 100 m 30 sec Rest 200m run 1 min rest 400m run 2 min rest 800 m See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD […]