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    MONDAY6AM-9AM | Noon-1PM | 4PM-9PM

    TUESDAY6AM-9AM | Noon-1PM | 4PM-8PM

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    SUNDAY9:30AM-11:30AM

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

  • WOD- Sunday, May 27 - Today is the San Francisco Carnaval Parade! Alexis and Colombo will be on float #56 out of #86 with Gente da Cidade! (Colors Red and Teal/Blue). You can get more info on the parade and festival HERE. Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: Strict Press 5×1 @ 90% […]
  • WOD- Saturday, May 26 - Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! 8:30 am Lite N Tite 5 min AMRAP 5 Burpee 10 DB Clean 3 min Rest 6 min AMRAP 10 Box Jump 10 DB Thurster 3 min Rest 7 min AMRAP 5 Burpee box jump 10 DB Cluster Couch stretch Tabata HR 9:30 […]
  • WOD- Friday, May 25 - Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: EMOM 5 Snatch high pull + hang power snatch EMOM 9 3-3-3-2-2-2-1-1-1 Power Snatch WOD: Partner WOD For time: 50 Wall Balls 30/24 Air Bike 50 Box Jumps 30/24 Air Bike 50 Plank burpees 30/24 Air Bike Share work as desired. 15 […]
  • WOD- Thursday, May 24 - Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: Weighted pull-ups 5×3 E2M WOD: 4 rounds for time Run 400m 10 Push Press 5 Burpee Bar MU/ 10 burpee pull-ups Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click […]
  • WOD- Wednesday, May 23 - Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! WOD Regionals Event 2 “Linda” (for quality and finish)- 30 min cap 10-1 Deadlift 295/220 or 70% Bench 195/135 or 70% Squat Clean 145/105 or 70% If 70% of your one 1RM of each lift is less than Rx, go at 70%. If […]
  • WOD- Tuesday, May 22 - WOD: CrossFit Regionals Event 5 For time: 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike/ Row 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge M 70-lb. dumbbells, 24-in. box, 17-min. time cap F 50-lb. dumbbells, 20-in. box, 22-min. time cap -SCALED- 2 rounds for time/ 22 min cap 25 […]
  • WOD- Monday, May 21 - Strength: EMOM 5 Power clean + hang squat clean Then, EMOM 10 1 clean WOD: 3rds 30 DB/KB Snatch (50/35) 75 DU 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, May 20 - Strength: Strict press 5×3 WOD: 15 min AMRAP Row 1000m then, 10 DB power cleans (50/35) 10 Push ups 20 Jumping air squats 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, May 19 - 8:30 am Lite N Tite “DB Air Air Force” 35 Thrusters 35 One arm OHS 35 2 arm swings 35 push press 35 Power Cleans 35 Front Squats With 4 burpee EMOM, start with burpees Lv3: 50/35 9:30 and 10:30 am CrossFit Strength: E2M OHS 5-5-4-4-3-3 WOD: “Air Force” For time, with 4 Burpees every […]
  • WOD- Friday, May 18 - Benchmark WOD: “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Finisher: 90 sec Couch Stretch each side 3 min Lat foam roll each side 2 min barbell tricep smash each side See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click […]
  • WOD- Thursday, May 17 - Strength: 30 min to find 1 rep max Deadlift WOD: 1 min for reps- Hang Squat Snatch @ 75/55 Rest 1 min 2 min for reps- Hang Squat Snatch @ 95/65 Rest 1 min 3 min for reps- Hang Squat Snatch @ 115/75 Lv1: 65/45 for all 3 intervals, practice technique Lv2: 65,75,85/ 45,55,65 See […]
  • WOD- Wednesday, May 16 - Strength: 20-25 min to find 1 rep max Bench Press WOD: 30sec on/off – 5rds for total reps Burpees Rest Ring Rows Rest V-ups rest See the weekly 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 […]
  • WOD- Tuesday, May 15 - Strength: 1 RM Back squat 25-30 min WOD: 7 min AMRAP 7 DL 7 HPC 7 Thrusters Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 6pm Lite N Tite: WOD TBA Strength: Filly Press 5×8 WOD: 30 min Partner AMRAP 400m run 20 push-ups 20 box jumps 20 cal bike 20 plank burpees 20 v-ups See the […]
  • WOD- Monday, May 14 - Skill: Kipping HSPU tips/ progressions. WOD: Run 400 Then, 5rds 8 HSPU 16 T2B 24 DU Then, run 400m See the weekly 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 […]
  • WOD- Sunday, May 13 - Happy Mother’s Day to all of our Awesome CrossFit Moms! You ROCK! Megan Becker, Rachel Bradford, Janna Cordiero, Dea Smeed, Luann Walsh, Ashley Gould, Summer Evert, Ellen Kato, Kelly Allison, Laura Cocas, Erica Garcia, Mila Yevelev, Yasmen Metha, and Erin Rhyne to name a few! Strength: Every 2 min Snatch pull 4×3 @90-100% Then, Every […]
  • WOD-Saturday, May 12 - 8:30 am Lite N Tite For time: 10 Sprints, 100 m 60 Burpees 50 Pull-ups 40 Pistols 30 Kettlebell Swings, 72/53 lbs 20 Strict Handstand Push-ups 10 Sprints, 100 m Share work as desired. 9:30 and 10:30 CrossFit Strength: Strict press 5×5 E2M WOD: 20 min AMRAP 400m Dbl KB Farmer Carry (shared) 20 Syncro […]
  • WOD- Friday, May 11 - Strength: E90sec for 8 sets Clean + Hang Clean + FS (3 squats total) WOD: Partner Offense/Defense 3 rds Defense: 400m run Offense: AMRAP while partner runs 1 Muscle-up/3 burpee Pull-ups 3 Ground-to-Overhead *Pick up where you left off *record rounds of MU/G2OH Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 See the weekly program skeleton HERE. […]
  • WOD- Thursday, May 10 - Hero WOD: “Morrison” 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries […]
  • WOD- Wednesday, May 9 - Strength: Deadlift 5×3 E2.5 min (around 85%) WOD: Alternating EMOM 15 -5 Weighted Strict Pull-ups AHAP -12-20 DB saw press (seated on floor) -10 BB glute Bridges (floor or bench) See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit […]
  • WOD- Tuesday, May 8 - Skill: May challenge Find Max rep DU (5 min of attempts) Strength: Bench 5×3 15 min WOD: 2 min on/ 1 min off- 4 cycles 10 Renegade rows (35/25) DU for reps 1 min rest Scaled: 1 push-up 6pm Lite N Tite For time: 1K row 2 min rest 3 rds 30 KBS 15 Burpee […]
  • WOD- Monday, May 7 - Strength: Back squat 5×2 E2M WOD: 10 min AMRAP 10 OHS 10 Bar facing burpees Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 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, May 6 - Skill: Pull-up technique- kipping/ butterfly WOD: Alternating EMOM 24 5-10 C2B pull-ups 10 Pistols AHAP 8/10 Cal Bike Finisher: 30 strict T2B 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, May 5 - 8:30 am Lite N Tite 3rds 1 min on/off 10 burpees then shuttle runs for reps 1 min rest 15 air squats +shuttle runs for reps 1 min rest 5 pull-ups+ shuttle runs for reps 1 min rest Repeat 3x more with row for Cal 9:30am and 10:30am CrossFit Strength: Power Clean E2.5M 5-5-5-5-5 Partner […]
  • WOD- Friday, May 4 - Skill: Rope climb technique WOD: CrossFit Age Online Qualifier # 1 4-8-12 Thrusters 1-2-3 Rope Climb* Lv1: 95/65 (master’s 60+/teens 14-15) Lv2: 115/75 Lv3: 135/95 (actual Rx) Scale to 2-4-6 Rope Walks Strength: Strict press 5×8, Every 3 min. See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don’t have a […]
  • WOD- Thursday, May 3 - Strength: Back squat 5×3 E2M start at 85% WOD A: Row WARs 500m row, elimination. Winner goes on to the next round (2-3 min rest) Elimination penalty: plank hold Finisher: For time 800 m run 50 Front Rack Lunges Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 8 min cap See the weekly program skeleton HERE. Log […]
  • WOD- Wednesday, May 2 - Skill: Muscle Up Drills/ Warm-up (15 min) -hip to rings -ring support/drops -transitions Hero WOD: “Nate” 20 min AMRAP 2 Ring MU 4 HSPU 8 KBS (72/53) Scaled “Nate”: AMRAP 20 mins 4 Pull-ups 6 Push-ups 8 Kettlebell Swings, 53/35 lbs “Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in […]
  • WOD- Tuesday, May 1 - Strength: -E90 sec for 5 sets 3 Position Snatch (hip, above knee, below knee) -EMOM 8 1 Snatch WOD: CF open 11.1 7 min AMRAP 30 Double Unders 15 Power Snatch @ 75/55 Lv1: 45/35 Lv2: 65/45 6pm Lite N Tite “Annie on the run” 800-400-200-100-50m Run 50-40-30-20-10 DU Sit-ups See the weekly program skeleton […]
  • WOD- Monday, April 30 - April Challenge: 5 min to find max time free standing handstand hold Scaled: max hold on wall (1 attempt) Benchmark WOD: “Grace” 30 Clean and Jerks for time Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 *8 min cap* Strength: Bench 5×5 15 min See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard […]
  • WOD- Sunday, April 29 - Strength: Front squat 5×3 E2M off rack WOD: Row 21 cal 21 synchronized thrusters Row 21 cal 21 synchronized burpees Row 21 cal 21 synchronized OHS Row 21 cal *share row as desired. Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your scores on Beyond the Whiteboard Don’t have a BTWB WOD Logging Account? Click Here […]
  • WOD- Saturday, April 28 - 8:30 am Lite N Tite Alt EMOM 30 -Split Squats x 5 each leg -Seated DB Shoulder Press (on floor, legs out in front) x 10 -Ring Rows x 8 -Box Jumps x 7 @ high (34/30) -Wall Walks x2 -RKBS x 10 (70/53) 9:30 and 10:30 am CrossFit Age Online Qualifier #3 20 min […]