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    ADDRESSCrossFit Potrero Hill
    175 DeHaro Street
    San Francisco, CA 94103
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WOD Blog

  • WOD- Tuesday, Nov 21 - Strength: Every 3 min, 4×10 Deadlifts Start around 65% WOD: 3rds Offense/Defense Off: DB Curtis P’s Def: 18/12 Assault bike Calories Curtis P= Power Clean + FR lunge step + FR lunge step + push press Lv1: 25/15 Lv2: 45/25 Lv3: 50/35
  • WOD- Monday, Nov 20 - Strength A: Strict Press 5×5 E2M Strength B: 5×1 BTN Push Press + Snatch Bal + OHS WOD: 7 min AMRAP 14 Box Jump Overs 14 Single arm DB OHS Lv1: 30/15 Lv2: 40/25 Lv3: 50/35
  • WOD- Sunday, Nov 19 - EMOM 10 3 FS @85% Alt EMOM with strict T2B 5-10 WOD: “Almost Jackie” 800m run 20 Chest-2-Bar pull-ups 20 Clean and Jerks 135/95
  • WOD- Saturday, Nov 18 - 8:30 am Lite N Tite WOD: Tabata: Row for cal Rest 1 min Push-ups Rest 1 min KBS (53/35) Rest 1 min Bike for cal *Score is round you get the least amount of reps! Finisher: Accumulate 3 min in L-Hang 9:30 and 10:30 am Regular CrossFit Hero WOD: “Victoria” 5 rounds for time of: […]
  • WOD- Friday, Nov 17 - Warm: Dynamic Warm-up then, 2rds: 400 m run 10 Deadlift 10 Power Clean 10 Power Snatch all w/ empty bar WOD: 5 min AMRAP Deadlift @ 75% 2 min rest 5 min AMRAP Power Clean @ 75% 2 min rest 5 min AMRAP Power Snatch @ 75% Log your scores on Beyond the Whiteboard Don’t […]
  • WOD- Thursday, Nov 16 - #ThrowbackThursday to last Saturday at the Battle of the Bay in Alameda! CFPH representing strong with 4 teams! WOD: 21-15-9 Air Bike Cal Burpees Strength: Weighted Ring Push-ups 5×5 Accessory Strength: Alternate 3rds -Strict Pull-ups x 10 AHAP -Shoot thrus (parallettes) (no push-up/dip) x 10 Log your scores on Beyond the Whiteboard Don’t have a […]
  • WOD- Wednesday, Nov 15 - Strength: Back Squat 5×8 Every 3 min Start at 60% and increase as desired each set WOD: Every 2 min for 6 sets 4 Hang Power Clean 4 Push Press 4 Box step ups on each leg (back rack) Pick load (AHAP), try to do the same weight for all 6 sets Finisher: Tabata Hollow […]
  • WOD- Tuesday, Nov 14 - Skill: HSPU drills WOD: for time: 100-80-60-40-20 Du 50-40-30-30-10 Alt db/kb Snatch 25-20-15-10-5 HSPU 25 min cap Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Scale option: 10 HSPU each round 6pm Lite N Tite 2-minute rounds- 5 cycles: 8 Burpee Box Jump Over Row for calories Rest 2 minutes between rounds Log your scores on Beyond […]
  • WOD- Monday, Nov 13 - Strength: Every 90 sec- 9 sets Power Snatch 5-5-5-3-3-3-2-2-2 WOD: 7 rounds 1 Rope climb (legless) 7 Thrusters 100m run Rest 1 min Lv1: 4 rope walks, 75/55 Lv2: ½ climb, 105/70 Lv3: legless, 125/85 Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero […]
  • WOD- Sunday, Nov 12 - 9:30 am and 10:30 am Regular Class Strength: Barbell TGU 4×2 each side WOD: Alt EMOM for 24 min -4 Box jumps @ high (~34/30”) -6 Push Press @65-70% -8 Double RKBS 53/35 (8 rds of each) Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join […]
  • WOD- Saturday, Nov 11 - 8:30 am Lite n Tite Strength: Ring Dips 5×5 AHAP Lv1: ring supports WOD: 4 rounds for time 10 Renegade Rows* 100-200-300-400m DB farmer carry 15 DB Thrusters *Lv1: knees- one push up Lv2: one strict push-up Lv3: 2 strict push-ups 9:30 am and 10:30 am Regular Class Strength: 4 x 10 Back Squat every […]
  • WOD- Friday, Nov 10 - Benchmark WOD: “Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions (Good Mornings 45/35) 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Scale: “Dirty 30” 37 min cap Log your […]
  • WOD- Thursday, Nov 9 - UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Every 2 min 3 Position Snatch Below knee + mid thigh + hip WOD: 2 min on/1 min off- 5 rds 15/10 Cal Row OHS for reps Lv1: 65/45 Lv2: 105/70 Lv3: 135/95 Log your […]
  • WOD- Wednesday, Nov 8 - UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Strict Press 5×8 (Every 2.5 min) WOD: 300 DU for time (6 min cap) *Burpee penalty if tripping/stopping Lv1: 2 Burpees Lv2: 5 Burpees Lv3: 10 Burpees Accessory Strength: 3 sets alternating -DB lateral raises […]
  • WOD- Tuesday, Nov 7 - UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Every 90 sec x 8 sets Power Clean + Front Squat + Hang Squat Clean WOD: for time Run 800m 30 Cleans Run 800m Power or squat cleans O.K. Lv1: 115/75 Lv2: 155/105 Lv3: 185/125 […]
  • WOD- Monday, Nov 6 - UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Warm: -Ankle mob -Kipping pulling review Benchmark WOD: “Mary” 20 min AMRAP 5 HSPU 10 Alt Pistols 15 Pull-ups Scale 20 min amrap: Option A 10 Box HSPU 10 Pistols 10 Pull-up Option B 5 HSPU […]
  • WOD- Sunday, Nov 5 - UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Accessory/Strength: Alternating EMOM 12 min -5-8 Strict T2B -5-8 Ring Rows AHAP WOD: 30 sec on/30 sec off- 6x Burpees for reps Rest Deadlift for reps Rest Lv1: 135/95 Lv2: 185/135 Lv3: 225/165 Log your scores […]
  • WOD- Saturday, Nov 4 - November Challenge! Find max cal on Air Bike in 30 sec *1 attempt* (Handstand practice for those of you who tested yesterday) Skill: Tall jerk drills- (10 min) 1st w/ PVC 2nd w/ Bar. Add light weight if possible WOD: Teams of 3 125 shoulder to overhead for time while alternating 1 person running 200m […]
  • WOD- Friday, Nov 3 - November Challenge! Find max cal on Air Bike in 30 sec *1 attempt* Strength/ Skill: EMOM 10 Hang squat clean + push press WOD: 8 min AMRAP 1k Row Buy-in Max Back Squats at Body weight Lv1: 50% BW Lv2: 70% BW Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging […]
  • WOD- Thursday, Nov 2 - WOD: For time: 40 min CAP 60 KBS 50 Wall Balls 40 T2B/Sit-ups 30 Box Jump Over 24/20″ 20 Hang Power Snatch 10 Bar MU* 20 Hang Power Snatch 30 Box Jump Over 24/20″ 40 T2B/Sit-ups 50 Wall Balls 60 KBS Lv1: 25/18, Sit-ups instead of T2B, 55/35 Lv2: 44/25, 75/55 Lv3: 53/35, 95/65 *Sub […]
  • WOD- Wednesday, Nov 1 - Strength: A: Clean Pull E2M 4×2 @ 90-100% B: Power Clean EMOM 3×3 @65% 3×2 @75% 3×1 @85% WOD: 7 min AMRAP Burpee Ring MU Scaled: 7 min AMRAP 7 Burpees 7 Ring Dips Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, […]
  • WOD- Tuesday, Oct 31 - Happy Halloween from you Coaches! Strength: October Challenge Re-Test Find Max Unbroken HSPU WOD: “Zombie Vomit” 7RFT 7 OHS 21 DU 7 Thrusters 21 DU Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 *20 min Cap* Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, […]
  • WOD- Monday, Oct 30 - Strength: 6×1 Snatch Balance + OHS WOD: 4x 400m Run 2 min rest between sets 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, Oct 29 - Strength: Push Jerk 5×5 @~65% WOD: 4 rounds: 50m bear crawl 100m Farmer Carry (double KB) 53/35 50 Sit-ups 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- Saturday, Oct 28 - Today is our Halloween Costume WOD and Potluck! 9:30 am -12pm (ish). Get your costumes ready! Check out the event details here at our Facebook event page. 8:30 am Lite N Tite Strength: Kneeling Single arm press 3×8 each side Weighted Hollow hold 4 x max hold WOD: 8rds 1 min on/off 100m run OH […]
  • WOD- Friday, Oct 27 - This Saturday, Oct 28 is our Halloween Costume WOD and Potluck! 10am -12pm. Get your costumes ready! Check out the event details here at our Facebook event page. Gymnastic Skillz and drillz 3rds 20 ft HS Walk/ 2 wall walks 20 Side MB throw + side step (with partner) 3rds KB Windmill x5 each side […]
  • WOD- Thursday, Oct 26 - This Saturday, Oct 28 is our Halloween Costume WOD and Potluck! 10am -12pm. Get your costumes ready! Check out the event details here at our Facebook event page. WOD: “Clean and Jerk Cindies” 1-10 Clean and Jerk 1 rd of Cindy between each round (10 total rounds) Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 “Cindy” = […]
  • WOD- Wednesday, Oct 25 - This Saturday, Oct 28 is our Halloween Costume WOD and Potluck! 10am -12pm. Get your costumes ready! Check out the event details here at our Facebook event page. Strength: Test: 30 min to find 1 rep max Deadlift WOD: 30 sec on/off 6rds Row for cal Rest Wall Balls for reps (30/20) Rest Log your […]
  • WOD- Tuesday, Oct 24 - Next Saturday, Oct 28 is our Halloween Costume WOD and Potluck! Get your costumes ready! Check out the event details here at our Facebook event page. Strength: Test: 15 min to find 1 rep max Push Press WOD: 3 min AMRAP /1 min rest, 4 cycles 5 Burpees 10 Power Clean 15 Box jump over […]
  • WOD- Monday, Oct 23 - Next Saturday, Oct 28 is our Halloween Costume WOD and Potluck! Get your costumes ready! Check out the event details here at our Facebook event page. Strength: Test: 20 min to find 1 rep max Back squat WOD: 21-15-9 Toes 2 Bar Back squat @50% from floor Log your scores on Beyond the Whiteboard Don’t […]