29 Aug MONDAY, AUGUST 30TH
WOD: 1 min stations, 5 rounds -30 sec gob squat hold pick load -100ft KB farmer carry, pick load -Strict pull-ups, max reps -Plank up-downs, max reps -Bike cal, max reps in 45 sec -Rest PEEK into the WEEK...
26 Aug FRIDAY, AUGUST 27TH
Strength: Every 2 min x 5 sets 5 Front Squats from the floor -Start at 70% and increase as desired -A squat clean will count as 1 rep toward the 5 rep WOD: 12 min Amrep with an increasing ladder 2,4,6… Pistols Box jumps (24/20) PEEK into the WEEK...
15 Aug MONDAY, AUGUST 16TH
Attention! We are pushing our launch to WODify to next week. Please email info@crossfitpotrerohill.com if you have any questions. WOD: for time 9-15-21-15-9 Ring Dips/ Push-ups 27-45-63-45-27 Double Unders Finisher: 4x alternating, for quality Filly mixed overhead carry 50ft per arm (video) 5-10 Strict T2B/ knee raises PEEK into the WEEK...
09 May MONDAY, MAY 10TH
HERO WOD: “Hammer” 5 rounds, each round for time, of: 5 Power Cleans, 135/95 lbs 10 Front Squats, 135/95 lbs 5 Jerks, 135/95 lbs 20 Pull-ups Rest 1:30 between each round. Lv1: 95/65 Lv2: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class...
24 Apr SUNDAY, APRIL 24TH
A. Every 90 sec x 5 sets 3 High hang squat clean (~60% max) B. Every 2 min x 5 sets(~70-80% of max) 2 Hang squat clean C. EMOM x 5 (find a max) 1 Hang Squat Clean D. Every 2 min x 5 sets 3 Front Squat at 80-85% of max REQUIRED by...
31 Mar THURSDAY, APRIL 1ST
A: Every 2 min x 4 sets 3 Position Hang Power Clean @ light, >50% (1 high hang + 1 above knee + 1 below knee) B: Every 2 min x 5 sets Halting Power Clean + Power Clean @ 65-75% C: Work up to 75% of 1 RM Deadlift then, Every 2 min x 5...
30 Mar WEDNESDAY, MARCH 31ST
STRENGTH: Every 2.5 min x 4 sets 8 Strict Press @ 60-65% WOD: For time 10-8-6-4-2-4-6-8-10 Toes-to-Bar 35-30-25-20-15-20-25-30-35 Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM PEEK into the WEEK...
15 Mar TUESDAY, MARCH 16TH
WOD: 25 min running clock Part A For time 10-1 Bar-Facing Burpees 1-10 Power Clean Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 At the 15 min mark…. Part B 10 min to find a 1 rep max Power Clean REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class...
26 Jan TUESDAY, JANUARY 26TH
Schedule changes due to weather conditions: 7 AM, 8 AM, 12 PM Outdoor Class ONLY 12 PM AND 6 PM Virtual on Zoom (no equipment necessary) LINK FOR VIRTUAL CLASS HERE!Password: 549884 STRENGTH: 30 sec on/90 sec off - 5x Max Strict Pull-ups/ Rows WOD: “Donny” 21-15-9-9-15-21 Deadlift Burpee *20 min cap Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 REQUIRED...
14 Jan FRIDAY, JANUARY 15TH
2021 PANDEMIC DETOX TEST! "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats *This will be re-tested in 6 weeks! Do not change modification or movements mid-workout. And record carefully of any modifications so it can be replicated in 6 weeks for a more accurate result. *If you...