• Drop-ins


    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Download the BOXSPOTapp to Sign Up

    Get it on Google Play

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


1/14/20? /#268 Barbell Club

By Wodify Admin | In WOD | on January 13, 2020

St. Louis – Valkyrie Fitness


30 cal bike

2 rounds

400m run + Row

Lateral step ups x 10 each

Cossack lunges x20ttl

Banded Good Mornings x10


Metcon (Distance)


5 min row and record

Beat your overall distance from last week


Barbell Primer 2x

RDL x10

Shoulder Press x10

Back Squat x10

Back Squat

Back Squat 5×3 @85% of 1RM. SuperSet with 200ft Yoke Walks / Heavy Farmer Carry 200ft.

Core Work


3 rounds

:30 sec

Plank hip touches

Plank in and out

Superman / Wonderwomans


Metcon (Time)

4 rounds

400m run

10 burpees

DB Alt snatch x20 (20lbs/25lbs)

Battlerope slams x20 (two hands in squat position)

15 cal row

:30 sec side plank L/R


Bro city

Pick 2 DB shoulder and

2 DB chest movements. With very low weight complete the following :

3×15 of each movement

:30 sec rest in between each movement

:90 sec rest after each round


#268 BBC

Warm up

500m Row

3 rounds

Banded fly’s x20ttl

S/A upright Row x10ea

Ring rows x20


Lat stretch :15 sec

A: DB Incline flys 2×10 (10lbs)

S/A High Row x10ea (same DB)

Bench Press

Bench Press Series 1RM

1-4 62-70%

5-8 72-75%

9-12 78%-82% or above

You know how it works get your numbers down and go after it!

Incline Bench Press

Incline Bench Press 5×3 @65% of 1RM Bench work across or use 70% of last Incline total. Superset with Barbell Roll outsx10


Ground Bench x12 (light) (551lbs)

S/A tricep kick back x10ea (8/10)

Seated Arnold press x12 (10/12)

Assault bike 10 cals

No Comments to "1/14/20? /#268 Barbell Club"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.